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CROSSFIT

WARM UP

Team of 3

EMOM, every 5' for 10’


Station 1: 1' Row/Ski


Station 2: 1' Push-Up Plank Hold


Station 3: 1' Wall Sit

*Partners 1,2, and 3 will each start on a station.

Rest 2'


WOD

For time: 24’

AMRAP 10

Partner 1: 500m Row/Ski

Partner 2&3

3 rounds Synchro of:


5 Strict Pull-Ups/seated pull ups


10 Push-Ups


15 Air Squats

Rest 4’

Team of 3

Station 1:4000-3000/3600-2600m Row/Ski

Station 2: 240-180 Box Jumps

Station 3: AMRAP

4 Power Cleans

6 Reverse lunges

8 Double DB shoulder to Overhead

Score: time

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