CrossFit VLT, CrossFit VLT Airport West – CrossFit
Partner Workout
O: Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (85/60)
50 Pull-Ups
50 Cal Row
30 Front Squat (85/60)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.
(Score is Time)
*20 min time cap
*Bike option 80 cals, 30 cals
P: Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups
30 Front Squat (70/47.5)
50 Pull-Ups
50 Cal Row
30 Front Squat (70/47.5)
F: Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Cal Row
100 Pull-Ups/Ring Rows
30 Front Squat (60/40)
50 Pull-Ups/Ring Rows
50 Cal Row
30 Front Squat (60/40)
Workout
INDIVIDUAL
O: Metcon (Time)
3 ROUNDS FOR TIME*
30 Cal Row
30 Pull-Ups
10 Front Squat (85/60)
15 Pull-Ups
15 Cal Row
10 Front Squat (85/60)
P: Metcon (Time)
3 ROUNDS FOR TIME*
30 Cal Row
30 Pull-Ups
10 Front Squat (70/47.5)
15 Pull-Ups
15 Cal Row
10 Front Squat (70/47.5)
F: Metcon (Time)
3 ROUNDS FOR TIME*
30 Cal Row
30 Pull-Ups/Ring Rows
10 Front Squat (60/40)
15 Pull-Ups/Ring Rows
15 Cal Row
10 Front Squat (60/40)