Team Workouts Molon Labe CrossFit

7:30 a.m. and 8:30 a.m.

Endurance WOD as individual option (must be started at 7:30am only)
-100 Weighted pull-ups (Use weight vest or chains @20/10 pounds)
-100 Bench press @75% of Body weight
*Every 5 minutes run 800 meter

Regular Teams of 2 with partner WOD at 7:30 or 8:30am:
For time:
10-1 Pull-ups
Then
9-1 Push-ups
Then
8-1 Box jumps @30/24
Then
7-1 Wallball shots @20/14
Then
6-1 Slamball @30/20
Then
5-1 Man makers @25/15
Then
4-1 Sandbag shuttle run @120/80/60/40
Then
3-1 Deadlifts @275/185
Then
2-1 800 Meter runs

*I do 10 then you do 10. I do 9 then you do 9…keep going all the way down for EVERY movement. So the pull-ups alone you will have 55 each then on the Push-ups you will have 45 each.

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