CrossFit WOD, December 14, 2019

Holy 10kWarm-upWarm-upGet into teams of 3!

3 ROUNDS…
P1: Row 200m

P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups

P3: Plank Hold

Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.Partner WorkoutMetcon (Time)IN TEAMS OF 3…

FOR TIME
10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete:10 Hand Release Push-ups + 15 Sit-Ups during their rest period.
**1 of the 3 teammates must hold Sandbag 100/75 in order for Rowing to be completed.

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