CrossFit

Warm Up

4 rounds
150 m Row
5 Inchworms
10 Squats
5 Pass Throughs (PVC)
5 Good Mornings (PVC)

WOD

50 Deadlifts (185/135)
50 GHD Situps
65 KB Swings (24/16)
65 Burpees
80 Pushups
80 Russian Twists w/DB (50/35)

Athletes may partition reps however desired

ADV: 155/115

INT: 135/95

BEG: 115/75

NOV: 95/65

Intensity

Warm Up

Partner Up
3 Rounds
20 Partner Wallballs (over pullup bar)
20 Partner Russian Twists
20 Partner Situp/med ball toss

WOD

Teams of 3 – For Time

800 M Run
Then
120 Thrusters (30/20)
150 Burpee Box Jumps
150 Ball Slams (30/20)
300 Squats

1 person per exercise at a time, rotate as desired

When an exercise is completed, it becomes a rest station
Teams cannot start until everyone is in from the run