CrossFit

COIN TOSS

Buy-in for both WODS:
10 Minutes for team to establish 1 rep max bench press

“HEADS”
Teams of 3:
63-45-27 of
-Pull-ups
-Back extensions
-Thrusters @95/65

*Athletes will work and rest as needed.

OR

“TAILS”
Teams of 3:
AMRAP 20
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

*Coach will flip a coin and the WOD will be determined

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