CFC 4.23.22
Metcon
Junkyard Dog Warm Up
Metcon (Time)
With a partner complete:
With a 14 min running clock complete 10 rounds of:
10 Cal Assault Bike / 100m Run
8 Alternating DB Snatches (50/35)
6 Burpees over DBs
Once 14 mins is up go straight into:
AQAP complete:
1000m Row
80 Box Jump Overs (24/20)
60 Synchronized Sit Ups
40 Down Ups
20 Synchronized Sit ups
1000m Row
TABATA Hollow Hold / Plank
For the first part, one partner completes full round while the other partner rests. If you finish in under 14 mins then the rest of the time is rest.
However, once the 14 mins is up, wherever you are, move on to the next part.
For the second part you can divide the reps as desired, where one person works while the other rests. Except for the sit ups which are synchronized.