In teams of 3 with a continuously running clock

min 0:00-4:00

90 dumbbell hang clean and jerks 50/35

  • Each athlete must complete a set of 10 before the next athlete can go
  • split the reps within your 10 however you like

min 4:00-8:00

5x 30’ high handle sled pushes 205/150

  • split the work up however you like

min 8:00-18:00

AMRAP meters row

  • must switch every 500m

Non rowing teammates complete an AMRAP of: 

5 Slamball cleans 80/50

30’ seal walk

  • 15’ out/ 15’ back

Score is meters rowed and rounds completed 


CrossFit Journal: The Performance-Based Lifestyle Resource