3 person team crossfit wod

For Time (in a Team of 3); 100 Wall Ball Shots (20/14 lb); 100 Pull-Ups; 100 Sit-Ups; 200 Air Squats; 100 Push-Ups; 100 calorie Air Bike; 100 Kettlebell Swings (53/35 lb)

One athlete works at a time. On a running clock, perform the work in the order written. Break up reps among partners any way you choose. Score is the total time it takes to complete the entire workout. This Hero WOD is dedicated to Pierce County Officer Daniel McCartney who ended his watch on January 8, 2018. He was a police officer for many years, a Navy vet, a coach at CrossFit Yelm (Yelm, WA, USA) and a father of 3.

AMRAP (in a Team of 3) in 48 minutes; Partner A: Run 400 meters; Partner B performs AMRAP of:; 12 Overhead Plate Alternating Lunges (45/25 lb); 6 Burpees to Plate (45/25 lb); 19 Plate Ground-to-Overheads (45/25 lb); Partner C: Rest; All partners rotate when Partner A finishes the run; Wear a Weight Vest (20/14 lb) throughout

For Time (in teams of 3); Cash-In:; 1997 meter Row; Then, 20 Rounds of:; 7 Shoulder-to-Overheads (80/60 lb); 10 Power Cleans (80/60 lb); 28 Double-Unders; 5 Rope Climbs; Cash-Out:; 2018 meter Row

AMRAP (in a Team of 3) in 45 minutes; Buy-In:; 1,962 meter Row; 210 Back Squats (50/35 kg); Then, AMRAP in remaining time of:; 57 Burpees; 57 Deadlifts (80/55 kg); 57 Kettlebell Swings (24/20 kg)

For Time (in a Team of 3)

“Bike Drop”; Teams of 3:; For Time (30 Minute Cap):; 90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55); 90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65); 90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80); 90/60 Calorie Schwinn Bike, 30 Power Snatches, 30 Thrusters (135/95); 90/60 Calorie Schwinn Bike, 15 Power Snatches, 15 Thrusters (155/105)