CrossFit 090719

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Stay Strong CrossFit – CrossFit

Warm-up

Team WOD

Teams of THREE complete the following two metcons. Rest 5 Min between Metcon A and Metcon B.

A: Metcon (AMRAP – Reps)

7 Min AMRAP:

Max Ring Muscle Ups

L1: Max Ring Dips

Rx: As Written

B: Metcon (Time)

18 Min Time Cap:

60 Cal Row

45 Thrusters (95/65#)

30 Box Jump Overs (24/20″)

400m Sandbag/D-Ball Carry

30 Box Jump Overs (24/20″)

45 Thrusters (95/65#)

60 Cal Row

*1 Team member working at a time. Team members can switch at any point.*

L1: 75/55#, Box Step Ups (24/20″)

Rx: As Written

Rx+: 115/85#