Sat

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

2 person teams

A- 500m row each + max rep push ups

1 person rows , 1 does PU, switch

Score is time in seconds minus reps

M-2: Metcon (AMRAP – Reps)

B- In 10 min complete as many thrusters as possible

Men – 115#

Ladies – 80#

1 person does thrusters

1 person hangs from bar, no reps count unless person is hanging

M-3: Metcon (AMRAP – Reps)

C- In 10 min complete as many box jump overs as possible

1 person does box jump

1 person does a HS hold on wall

No reps count unless partner is in hold

Scale to plank

Competition WOD