Molon Labe CrossFit

Teams of 3
7 Rounds for time of:
-30 Pull-ups
-150 Double unders
-30 Snatches @75/55
-15 Unbroken Wallball shots (wallball train)



1 Mile run
500 cal Airdyne
5 Mile bike
5K Row
500 Double unders
1 Mile run

*100 Burpee pull ups must be completed prior to the last 1 mile run.


RG3 Team WOD

Teams of 3 with 18 Minute Time Cap

“DT” with Fat bar 5 Rounds for time of:
-12 Deadlifts
-9 Hang cleans
-6 Push jerks

Weight is @115/85

One of the 3 team members must be on the AirDyne the entire time

As soon as DT is complete then:

3 Rounds of:
-27 Pull-ups
-27 Wall-ball shots @20/14


-18 Pull-ups
-18 Wallball shots @14/10

*Athletes choice for the WOD this day!!!


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