Strength

Snatch balance  

8x1 build to a heavy single  

 

3 person Team WOD

2 rounds  

50/35 cal assault bike

150 double unders

75 KB swings 55/35

2 rounds  

40/30 cal assault bike

120 double unders

60 kb swings 70/55

Split the work however you like

 

Comp HW

5 rounds

250m row

5 ring muscle ups  

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource