July 7, 2017 by thao



Metcon: 10:00-11:00
In Teams Of 3
100 Cal Row
45 Snatches 95/65
100 Cal Row
45 Clean  95/65
100 Cal Row
45 Thrusters 95/65

One person must hang from the pull up rig. While one person is accumulating cals/reps. One person is resting. Switch out as needed but cals/reps only count if someone is hanging from the pull up rig. You must finish all cals/reps at the giving station before advancing to the next movement.


Pounds For Pups Practice:
Male/Female Team
CrossFit Football Total
Back Squats
Power Clean
Bench Press

40 Mins to Establish a 1 Rep Max


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