CrossFit Now – CrossFit
SUNDAY PARTNER DBHCJ DBFRS DB SNADB SB FRWL Runs (Time)
EXPERIENCED CROSSFITTER
40 Dumbbell Hang Clean and Jerks
400m Partner Run
40 Dumbbell Front Rack Squats
400m Partner Run
40 Dumbell Snatches
400m Partner Run
40 Front Rack Walking Lunges
400m Partner Run
All done with 2 Dumbbells except Run
Split DB Movements however, Run
together
NEW CROSSFITTERS
30 Dumbbell Hang Clean and Jerks
200m Partner Run
30 Dumbbell Front Rack Squats
200m Partner Run
30 Dumbell Snatches
200m Partner Run
30 Front Rack Walking Lunges
200m Partner Run