Main Class:

In Teams of 3 complete:

3000m Row (One rower per team)

After row is complete, then move on to:

150 Burpees
30 Wall Climbs  
(Break up the reps however you like, Only 2 work while 1 rests)

Once complete, then all must:
Run 1 Mile with plate (45#/25#, Share the plate, one plate per team)

Advanced RX Class:

7 Rounds for time:
7 Power Snatch (95#/65#)
7 Snatch Balance (95#/65#) 
7 Overhead Squats (95#/65#)


View this photo

Team Row

Share the Load

Amy Front Squat_Hammer

“Burning Runner: An Inside Look Into CrossFit Culture” from Competitor.