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CrossFit TEAM WOD:

Teams of 2

AMRAP 30 min:

500 meter row

30 box jumps 24″/20″

30 wall balls 20#/14# 10’/9′

One athlete works at a time alternating. Athlete #1 starts on 500 meter row, athlete #2 performs 30 box jumps, athlete # 1 performs 30 wall balls. Athlete #2 performs on 500 meter row ect … alternate exercises for 30 min for full rounds and extra reps.


Slow clean pulls and shrugs

Squat cleans

push jerk/split jerk off the rack

Core: 100 abmat situps