#teamwork

 

CrossFit WOD

Deadlift Heavy 5 Rep
3×5 @ 80%
Every 3 Minutes for 12 Minutes:
Run 200m
15/10 Push-Ups
15 Russian Kettlebell Swing 70/53lb

No less than 1 Minute Rest

3 Cycles:
5 Wt. Strict Pull-Up
8 Wt. Dips
10 Barbell Roll-Out
*Rest 20-30 Sec Between Exercises

Mobility:
Seated Straddle
Lax Burt Reynolds
Lax Terres/Lat


SWEAT
For time:
1000m Row

50: Dumbbell Thrusters
30: Pull-Ups
1000m Row
50: Wall Balls
30: Push-Ups
1000m Row
50: Slam Balls
30: Dips