WARMUP
8 min AMRAP
1 min cardio
5 KB DL
5 KBS
5 KB Squats
5 KB SDHP
Then…
BB Warmup w/ Coach
STRENGTH
Deadlift
5-3-1-3-5 @ 75-85-95-85-75
WOD
Teams of 3
5 Rounds:
Row 300/250
Max Rep Squat Clean 135/95
Rest
**Score is the total squat cleans for all partners in all rounds
*Partner 1 does the row. Partner 2 does max rep cleans while partner 1 is rowing and Partner 3 is resting. Rotate through the row, clean, and rest till each athlete has completed 5 full rounds. The row should be a sprint effort and not take much longer than a minute to complete. The barbell weight is moderate today and should allow athletes to cycle reps, but they may want to strategically go for singles. Ideally athletes are getting 6+ reps on the squat cleans each round.
CrossFit Reserve 