(Short Strength/Partner Metcon)

3 Rounds of Tabata
Russian KB Swings
Passive Hang
Goblet Squats
DB Shoulder Press (L)
DB Shoulder Press (R)

10 Min E2MOTM
5-5-5-5-5 Shoulder Press
NOTE: Build in 2 rounds of warm-up and then encourage straight sets, with minimal increments of increasing weight.

2000 Meter Row
40 Toes-to-Bar
80 Kettlebell Swings (32/24)
100 Wall Balls (20/14 @ 10')
10 Rope Climbs (12')

Both athletes can work at same time during the 2000m row
One athlete works at a time after the 2000m row is complete
Athletes can switch on/off rower at any time
20 Min Cap

NOTE: This is a slight variation from a CrossFit TT Throwdown workout. Layout will be challenging, so think through your class size and account for some set-up time. There is no 12' Tape on ropes at Central so you can add one, or have athletes estimate.

1500m Row, Light Russian Swing, Light ball & Rope-pull-to-stand