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Wednesday, Sep 30 2015 – Free Friend Week, Day 3!

CrossFit Farragut – CrossFit

A): Deadlift (Build to heavy 5 (NOT 5RM))

B): Weighted Pull-ups (3 sets of 5 reps (sets across))

Superset with DL while warming-up and executing heavy 5.

Metcon (AMRAP – Rounds and Reps)

Partner WOD – AMRAP in 20 minutes:

20 Plate Snatches

15 Mountain Climbers

10 OH Stationary Lunges

5 Box Jumps

Starting the workout, and every 3 minutes after – both partners must complete 5 Burpees (total of 10) before continuing on
Partners can break-up work however they please. Only one person working at a time. One should be working, one will be resting…except for Burpees – both partners can work at same time.


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