Saturday- Heave-Ho

CrossFit 

Teams of 3
AMRAP 25:
120/90 Calorie Assault Bike
75 Thrusters (95/65)
6 Rope Climbs
120/90 Calorie Assault Bike
75 Power Snatches (115/80)
6 Rope Climbs
120/90 Calorie Assault Bike
75 Clean and Jerks (135/95)
6 Rope Climbs

​Sweat-X

5 Rounds of:
1min- Row
1min- Slamball
1min- AirBike
1min- Abmat Sit-Up
1min- 10m Shuttle
1min- Rest

Open Prep

1. Class WOD

2. Accessory
3 “Giant Sets”:
10 Bent Over Dumbbell Rows (each side)
10 Dumbbell Strict Presses
15 GHD-Situps
20 GHD Hip Extensions