CrossFit Factory Square – CrossFit
Teams of three relay
30 Calorie Row
30 Hang Power Cleans 135/95
Once all three members have completed the above, they will move on to WOD 2 below.
(see comment section below on how to execute wod 1)
in Teams of 3
Complete 450 Wall Balls (150 each)
1 athletes must hold the top of a Deadlift at 185/135lbs
1 athlete works on wall balls
*Perform as a group 1, 400 M Run after every 150 wall balls is completed*
WOD 1 guidelines
1st person begins on the row, once they finish the 30 calorie row and 30 burpees, they will continue on to start their hang power cleans, athlete 2 will begin proceeding through the work out starting on the rower after athlete 1 finishes their 30th burpee. Once athlete 2 finishes their 30th burpee and moves on to start the hang power cleans, athlete 3 will start on the row to perform the 30 reps of each movement and complete the relay.
WOD 2 guidelines
(the person resting can assist if the bar is dropped at any point in time, if the bar drops the work on wall balls stops)
*After every 150 wall balls that is completed, as a group drop everything and run 400 M together, work cannot begin until all three members are back at your station.*
Work must be divided evenly for wall balls, barbell must be off the ground for the work on wall balls to begin at any time.