Warm Up:
Warmy+
5×3 squat cleans, run to midline and back between sets
Xfit WOD:
Teams of 3, AMRAP 30 minutes of;
Out on field, P1 and P3 start at opposite baseline from P2. 3,2,1…go P1 runs to P2 while P3 performs front squats (135/95) and P2 performs HRPU’s. Once P1 crosses baseline P2 stops HRPU’s and runs to P3. While P2 is running back to P3, P3 switches exercises and begins burpees while P1 starts HRPU’s. As P3 takes off to run back to P1, P1 switches exercises and starts performing KB swings (53/35). Once P3 crosses baseline, P1 stops and starts running back to P2. P2 has switched exercises ( started w/ front squats) and is know performing burpees.
Continue until time expires.
Goal: as many front squats for the team as possible
Pull up work;
5×10
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