VDAY Partner WOD – Rize Nation Athletics

VDAY Partner WOD


VDAY Partner WOD

Rize Nation CrossFit – J-town Boot Camp

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Warm-up (No Measure)


10 Push Ups

10 Band Pull Aparts

10 Spider Mans

10 Jumping Pull Ups

Metcon (No Measure)

10 min EMOM

10 weighted ab mat sit ups (bumper plate)

Metcon (Time)

Partner Workout

*25 min Cap

Buy In *40 Calorie Bike/Row /Ski


*1 Partner will hold a KB in the Front Rack Position, while the other Partner works. Once all 20 Reps are completed Partners Switch. *If your Partner Drops the ball, or drops from the bar you must complete 2 Burpee Penalty.

*14 RFT

10 Wall Balls

10 TTB/Knee Raises

*Cash Out 40 Cal/ Bike/Row /Ski

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