CrossFit 806 – CrossFit

Metcon

Metcon (Time)

“Panic Breathing”

Partner Workout

500-400-300-200-100m Row x2

(Partner holds kettlebells in front rack while other partner rows) (53’s/35’s)

(5 burpee penalty for each drop of the kettlebells, the rower must get off and do 5 synchronized burpees with their partner as soon as they drop)
*scale weights as needed

**transitions do not require burpees

***both athletes row 500m each before moving to the 400m row, workout is complete when the second athlete finshes the 100m row,

Open Prep

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
*scale as needed