Warm-Up:
Group Dynamic
WOD:
I. End of Summer Throwdown WOD 3
15 Minutes to Estabish a Max Combined Weight for CrossFit Total
-1RM Back Squat
-1RM Press
-1RM Deadlift
*Cannot move on to next movement until both athletes have completed the same movement
*No limits on number of attempts, but must be completed within 15 minute cap.
II. AMRAP in 5 minutes:
Wallballs (20/14)
*Scaling options will be provided for all athletes by the coaches in class
Competitors:
I. 4 Rounds:
Row 400m @ 80%
Rest 30 seconds
Row 400 m @ 90%
Rest 2 minutes
*Rest 8 minutes before next part
II. 4 Rounds:
Row 300m @ 85%
Rest 30 seconds
Row 300 m @ 95%
Rest 90 seconds
*Rest 8 minutes before next part
III. 4 Rounds:
Row 200m @ 90%
Rest 30 seconds
Row 200 m @ 100%
Rest 1 minute