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Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Minute AMRAP

15 Cal Bike

7 Snatches (95/65)

7 Burpees
Waterfall style, partners will be working at the same time both completing all the reps in each round BUT they can not move on to the next movement until the person in front of them is finished.

The workout will start with one on the bike and one resting but as soon as the biker is done the other partner begins their 15 cals and the workout continues from there as described above.

After Party

Metcon (Weight)

10 Minute E2MOM

1 Power Snatch
Flat or ascending.