Main – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Ropes and Knots (Time)
As a three person team complete the following
In relay format, each team member will complete 15 thrusters (95/65 lb.) and three rope climbs,12 thrusters and two climbs, and nine thrusters and one climb.
25 minute cap.
AND: a 3K Trail with 200m Tire flips!!!