C&J and The Equalizer
October 1, 2015
HS+S and 12MinPartnerWod(WB/Burpees)
October 4, 2015

CrossFit Rome – CrossFit

MM: Metcon (Time)

Mogadishu Mile

https://www.facebook.com/photo.php?fbid=10205188464053695&set=pcb.10205188464813714&type=3&theater

Metcon

2 Person Partner WOD

36 Reps per exercise (18 reps for each partner, representing 18 soldiers who lost their lives)

100m Sandbag burden run in between each exercise (both partners must complete run)

Exercises:

Wall Balls (30/20)

Hang Clean (135/95)

Overhead Walking Lunges (45/25)

C2B Pull-ups

Dead Lift (135/95)

T2B

Push Press (135/95)

Burpees

KB Swings (70/53)

Box Jumps (30/24)

HSPU or HR Push-up

Ball Slams (30/20)

Row for Calories

Bear Crawls (100m each)

Ring Dips

Front Squat (135/95)