Warm Up
1 Round
Max Rep Wall Balls
Max Rep Burpees 2 min
Max Set Unbroken Double Unders
WOD
Complete the following congo-line style in teams of three, with each partner completing the following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
Courtesy of CrossFit Invictus
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Travel WOD
5 rounds
5 pushups
30 second plank
5 pushups
30 second plank
1 minute rest
