Row it Like You Own It – 9/26 Team WOD

CrossFit Lehi – CrossFit Class

Bring a friend!

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(No Measure)

10 Minute warm up:

1 x 200m run

10 x Burpees

10 x Push ups

10 x Air squats

10 x Walking lunges

10 x Sit ups

WOD

Metcon (Time)

In teams of 3, complete a 3500m Row for time.

While one team member rows 500m, the other two team members do continuous partner wall balls. After all have rowed 500m, then team members take turns doing 200m sprints on rower while non-rowing teammates do continuous sandbag (80/60#) relay laps around the inside of the gym.

Score= time to complete 3,500 meters.

Cash out: Each team does a 400m run together.

Post WOD

– Active stretch/rollout for 5 mins.