29 Feb, 2020
CFC 2.29.20
Roxanne
Listen to the song. Whenever you hear "Roxanne" all girls do a Burpee. Whenever you hear "Red Light" all guys do a Burpee.
Rx+ – Perform Jumping Jacks during the whole song except when completing your Burpees.
Bring Sally Up
While listening to the song "Flower" by Moby perform the designated movement to the song.
Partner Jerry (Time)
AQAP complete:
1 Mile Run
2000m Row
1 Mile Run
1 Mile Run
2000m Row
1 Mile Run
Divide runs into 200m Intervals (8 total)
Divide Rows into 250m Intervals (8 total)
Time Cap: 30 mins
One works, one rests for each movement
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins of:
2 Wall Ball Shots (20/14 lb) – Partner A
2 Synchronized Burpees
2 Wall Ball Shots – Partner B
2 Synchronized Burpees
4 Wall Ball Shots – A
4 Synchronized Burpees
4 Wall Ball Shots – B
4 Synchronized Burpees
6 Wall Ball Shots – A
6 Synchronized Burpees
6 Wall Ball Shots – B
6 Synchronized Burpees
etc…
A does 2 Wall Balls, then both partners do 2 Synchronized Burpees (together). B does 2 Wall Balls, then both partners do 2 Synchronized Burpees. A does 4 Wall Balls, then both partners do 4 Synchronized Burpees. B does 4 Wall Balls, then both partners do 4 Synchronized Burpees. Etc… Continue adding 2 reps per round until time is up.
2 Wall Ball Shots (20/14 lb) – Partner A
2 Synchronized Burpees
2 Wall Ball Shots – Partner B
2 Synchronized Burpees
4 Wall Ball Shots – A
4 Synchronized Burpees
4 Wall Ball Shots – B
4 Synchronized Burpees
6 Wall Ball Shots – A
6 Synchronized Burpees
6 Wall Ball Shots – B
6 Synchronized Burpees
etc…
A does 2 Wall Balls, then both partners do 2 Synchronized Burpees (together). B does 2 Wall Balls, then both partners do 2 Synchronized Burpees. A does 4 Wall Balls, then both partners do 4 Synchronized Burpees. B does 4 Wall Balls, then both partners do 4 Synchronized Burpees. Etc… Continue adding 2 reps per round until time is up.
Synchronized Burpees require both partners to do the Burpees in tandem with each partner on the ground at the same time before hopping up and finishing with an overhead clap.
