Monday September 4th 2017

CrossFit

"Day of Labor" 

For Time:

Teams of 4 

Row 5k -Relay

Partners A/B

30 Squat Cleans 135/95

Partner Holds Push Up Position

Partners B/C 

30 Squat Snatches 135/95

Partner Holds Hollow 

Indian Run 800m 

*One person working at a time:

500 Air Squats

400 Sit Ups 

300 Push Ups 

200 Pull Ups 

**This workout starts with one athlete on the rower, rotating out however needed till 5k meters complete. Doesn't matter if one athlete only rows 1 meter, but everyone must row. After complete team will break into two groups, and immediately commence working through 30 reps and holding simultaneously. As soon as both groups finish part two, the entire team will take off on an indian relay run. Upon returning they will begin working together through the chipper. One person working in each segment. Rotating and partitioning as needed till all reps are complete. Each person must perform all 4 movements at least once.