Wingin’ It Partner WOD

Barnes Corner CrossFit – CrossFit

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Deadlift (5×5)

Workout of the Day

Wingin’ It (Time)

For Time In Partners

20 min CAP

300 Russian KbS 70/53

200 Wallballs 20/14

100 Kb Tactical Lunges

*One partner works / other partner does Deadhang hold

OR Plank Hold

Accumulate Reps in any order. Breakup as needed, just get the total reps done!
Tactical Lunges:

Cash Out

Metcon (No Measure)

Aerobic Recovery


3:00 Jog

1:00 Run

x 4
Work on keeping your breathing consistent and movement consistent. This is also a good time to work on some running technique. During the “jog”, stick to 55-65% effort, and on the “run” bump up to around 75-80% for the minute.

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