CrossFit Workout 2/9/19 Saturday

Warmup
5 step and 90 rep

Workout Warmup
10:00 to warm up all the movements and get set up

CrossFit Workout
With a partner, you go I go for each movement (even in the AMRAP)
0-8:00
20-15-10
Alternating High Bodyweight stepups (24/20) RX+ alt pistols
Medball situps 20/15 Rx+ GHDs
8-16:00
AMRAP 8:00
10 wallballs
10 box jumps
10 cal bike
16:00-24:00
4RFT
500/400m row
Rest while your partner rows

Lift
EMOM 10:00
1 Squat Clean & Jerk Start @ 82% and build as you’re able
then 4 rounds supersetted
4-6 Dual dumbbell prone row @ 3012
4-6 Dual Dumbbell incline bench press @ 3111