CrossFit Athletic Group

3 rounds for time of:
Row 500 meters
50 Dips

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Warmup

WOD

4 rounds for time of:

Partner 1: 460-meter run

Partner 2: 15 GHD sit-ups then hold plank for remainder of time

*split into teams of two, each pertner does 4 rounds of each station

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Warmup

WOD

For time:

Row 2,000 meters

50 wall-ball shots, 20-lb. ball

Row 1,000 meters

35 wall-ball shots, 20-lb. ball

Row 500 meters

20 wall-ball shots, 20-lb. ball

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Warmup

WOD

Five rounds for time of:

Run 400 meters

10 pistols

10 push-ups

*split into teams of two, each partner does the prescribed distance/reps. Assist push-ups and pistols as needed

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Warmup

WOD

Complete as many rounds as you can in 30 minutes of:

Bike 1 mile

10 pull-ups

135-lb. bench press, 15 reps

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Warmup

WOD

4 rounds of:

Run 460 meters

Strict pull-ups

Push-ups

*split into teams of two, work at the same time, rest 1 minute between stations

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Warmup

WOD

5 rounds of:

:30 sumo deadlift high pull

rest 30 seconds

then

5 rounds of:

:30 wallball

rest 30 seconds

then 460m run

*split into teams of two, one partner works at a time

Post total reps to comments.