Great Woods CrossFit – CrossFit
Banded Front Rack
Loaded Overhead Lat Stretch
250 Meter Row
5 Front Squats
5 Strict Press
5 Scap Pull-Ups
Rest 60 seconds, add load and repeat
In teams of three, complete three rounds each of:
500 Meter Row
25 Thrusters, 95/65 lbs
-Teammates will perform this in a pipeline fashion.
-Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing.
-Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing.
-Teams will follow this sequence until all teammates have completed three full rounds.