04.29.2023 Partner WOD- New York Minute

WOD
 "New York Minute"

For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed.

 Background

This CrossFit benchmark workout, released on January 29, 2023, is CrossFit’s first partner benchmark WOD. The original post featured a demo by FNDY firefighters Andrew Guarrasi and Chris Torres at Park Slope CrossFit @parkslopecrossfit in Brooklyn, New York. The gym is owned by Sam Mina, the treasurer at FDNY CrossFit.

CrossFit asked the FDNY CrossFit team to do the demo. According to The Morning Chalk Up, “Ricardo Roman, FDNY CrossFit president, says when CrossFit HQ asked the team to do the demo it was a huge honor.”

Mina says the intersection of firefighting and CrossFit has always been meaningful in the sport and that fitness has grown increasingly important as their gear gets heavier.

“Already-dark rooms filling with smoke. Suffocating heat. Sky-high heart rate and gear in excess of 125 lb — navigating a burning building is a physical stress test with life-and-death stakes. And the firefighters who do it every day need to be prepared.”

“CrossFit puts you in that setting,” says Andrew Guarrasi — FDNY firefighter and 11th-place Occupational Games Firefighter of 2022.

“No one call is the same as the other,” Chris Torres, CF-L2, says. “Being as physically prepared for whatever might come in any given scenario is a huge factor.”

This benchmark workout is a test of endurance, strength, and stamina. As a partner mash-up of classic benchmark workouts “Karen,” “30 muscle-ups for time,” and “Grace” — builds camaraderie and communication, both critical for a successful mission