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'

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