Friday 2/8/2019 — Crossfitcove

Friday 2/8/2019



“It Takes Two”

For time:

100 Box Jumpovers

75 Pullups

50 Back Squats (off floor)

25 Muscle Ups


***One partner rows while other partner works. This workout has TWO scores, one for the chipper and the other once the team finishes a 2000m row. Once 2000m row is complete, partner can rest while other partner works


Time Cap: 30 minutes


Fitness: 20/18, J-hook pullups, 95/65 Back Squat, 3 Hand release pushups = 1 muscle up

Performance: 24/20, 135/95, MU scale: 1 MU = 1 Ring Row + 1 Ring Dip

Open: 24/20, C2B, 165/115


P/PP Mod

“Double Dragon”

100 Box Step Overs (modify volume as necessary)

50 Back Squats (off rack – modify volume as necessary)

25 Ring Rows / Box Dips (optional alternate movements)


Coach’s Tip: This one’s going to be fun to strategize with your partner.  The workout starts off really quick because goal #1of the workout is to finish the 2000m row as quick as possible.

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