Wednesday

Main – CrossFit

Team 5k Row (No Measure)

Teams of 3
Each athlete rows 1:00 intervals
:05 second transition
Rotate 1 minute intervals in order until 5000m is completed

Hang Power Clean (30 x 1)

1 Hang power clean ever :45 x 30 rounds
– Progressively work up to a heavy lift

L-2 Extra credit

10 Minutes
Every minute on the minute
Odd- 7/5 strict handstand push-ups
Even- 10 Alternating pistols

10 Minutes
Every Minute on the minute
3 Muscle-ups
(Rx plus 1 strict plus two kipping)