11
Oct
Teamwork
Main – CrossFit
Warm-up
Depending on class size:
Teams of 3 will complete the following 3 workouts. Each individual will complete each workout on their own and then move on to the next. You cannot start the next workout until your teammate has completed the work. Your time will stop when all teammates have completed all 3 workouts. 45 min time cap
Metcon
3 rounds
10 burpees
15 hang snatch @ 45#
20 OH Walking Lunge Steps @ 45#
Run 800/Row 1K
25 sit ups
50 air squats
25 sit ups
10 pull ups
15 kb swings 35/53
20 wall balls 14/20
25 double unders
20 wall balls 14/20
15 kb swings 35/53
10 pull ups
