Sunday

Main – CrossFit

Team 5k Row (No Measure)

Teams of 3
Each athlete rows 1:00 intervals
:05 second transition
Rotate 1 minute intervals in order until 5000m is completed

Metcon (AMRAP – Reps)

In front of a clock set for 15 minutes:
1 minute of Air squats
2 minutes of Double-unders (sub 3 singles)
3 minutes of Hand Release Push-ups
4 minutes of V-ups (sub abmat sit-ups)
5 minutes of Pull-ups (sub ring rows)
Score Total reps
No transition time between exercises
minute 0-1 Air squats
Minute 1-3 Double Unders
Minute 3-6 HR Push-ups
Minute 6-10 V-ups
Minute 10-15 Pull-ups