18min AMRAP, 2 Person Teams
- 200m Sprint
- AMRAP Thrusters 45/35#
Skill
Max Height Box Jump
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550 & 1020.
WOD: With a continuously running clock counting to 18 minutes, 2 partners will conduct 6x 3 minute rounds for total count of Thrusters. At the start, Partner “A” runs 200 meters, while Partner B rests. When Partner A returns from the run, Partner “B” will perform AMRAP Thrusters in whatever time remains in the first 3 minute block. When 3:00 hits the clock, Partners switch roles. Partner B immediately runs 200m while partner A rests. When partner B returns, Partner “A” performs AMRAP Thrusters with whatever time remains in the second 3 minute block. Repeat until clock hits 18 minutes. Score is total reps of Thrusters.
- Running. The faster you run, the more time our partner has to do Thrusters.
- Thrusters. Full ROM, especially because we are working with a light weight. Achieve full extension overhead at the top, full depth below parallel at the bottom. Stable midline throught the movement, connect the bar in a front rack on the way down -- treat every rep like it was a heavy mamma-jamma.
Skill: Safely achieve your max height box jump by using the soft boxes. Get a group together and start a "Conga Line to Greatness."