Sunday WOD

CrossFit 201 – CrossFit

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Partner Wod

AMRAP 20 minutes

Partner 1: 2 Rounds of Cindy

Partner 2: Max Calorie Row

Partner doing Cindy is the pacer.

2 Scores: Total Calories rowed and Total rounds of Cindy


5 Pullups

10 Pushups

15 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Max Calorie Row (Calories)

Metcon (10 Rounds for time)

Partner Wod

10 rounds

Every :45

5 tire flips together

*Goal is speed!

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