June 13, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
Metcon (Time)
Cathy & Mark’s Birthday WOD-
Partner WOD called “Stella”
– 55 Med Ball Sit-ups 20/14# (alternating)
– 200m Run (always both holding one pvc)
– 33 Air Squats (synchronized)
– 200m Run
– 55 Box Jumps 24/20″ (alternating)
– 200m Run
– 33 Toes To Rings (break up however)
– 200m Run
– 55 Russian KB Swings 70/53# (synchronized)
– 200m Run
– 33 Deadlifts 225/155# (break up however)
– 200m Run
Drink a Stella!
Synchronized = both do all reps at same pace.
Alternating = switch off doing 1 rep each until total number is hit.
Break up however = just get the total number of reps completed