Federal Hill CLOSED today. Sunday: Capacity at 5pm, Open Gym 5:30-7:30pm ONLY
Partner Workout
0-10
You and your partner find a heavy 1 Rep Snatch
10-30
Split reps however you want
100 Snatch
100 Synchro Air Squats
100 Burpees
Fitness: 95/65
Performance: 115/75
Open: 135/95
Athletes: Work the first 0-10 minutes as a strength piece then from 10-30 get as far as possible in the chipper. It will be hard to complete the 100 Burpees. The workout is set up so a few teams might complete it and some will get capped. Form first then intensity and speed.
DRIVE
AMRAP 6
20 Row Cals
10 Devils Press
Rest 2
AMRAP 6
10 Double DB Hang Squat Clean
20 Sit ups
Rest 2
2 Rounds
