Saturday 06/06/2015 CrossFit Workout Macedonia Ohio

Team WOD
For time:
-1 Mile run

Immediately after run: PHASE 1

5 Minutes of max rounds
-6 Back squats @135/95
-16 Push-ups

*both team members can work at the same time

When 5 minutes expire: PHASE 2
-100 Wallball shots @20/14
-50 Slamball @30/20
-20 x 50 Meter sandbag carry @60/30

*Rest 5 Minutes

Then: PHASE 3

“Rowing Annie”
-500m Row
-50 AbMAt Sit-ups
-400m Row
-40 AbMAt Sit-ups
-300m Row
-30 AbMAt Sit-ups
-200m Row
-20 AbMAt Sit-ups
-100m Row
-10 AbMat Sit-ups

*Partner 1 will row while partner 2 completes that round of AbMat sit-ups, then switch. Both team members will complete all rowing and AbMat sit-ups.

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