02252017- Partner Saturday

The morning crew kicking off the 2017 CrossFit Open! #crossfit #cf414 #crossfitgames

A post shared by CrossFit 414 (@cf414) on


Rotate through:

Tempo Pull Up/Pull Up Negative x 3-5 reps

Alternating Arm Dumbbell Press x 5 each

Dragon Flag x 5-10

Double Under Practice

Workout of the Day:

With a partner alternate full rounds for 10 minutes of:

10 Push Press (95/65 lbs)

10 Walking Lunge Steps

rest 5 minutes

With a partner complete as many reps as possible in 10 minutes of:

100 Rower/Airdyne calories

100 Wall Ball


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