CrossFit Workout 11/3/18 Saturday

Warmup
do the 5 step and 90 rep.

Workout Warmup
8:00 to warm up to your first attempt power clean. In between reps, row an easy 150.

CrossFit Workout
40:00 cap for everything. If you get less than 8:00 to lift, you do.
Teams of 3, 1 person working at a time.
“CrossFit triathalon”

As a team, complete:
2500/2200m row
200/150 cal bike
600 DU

then
8:00 to each find a heavy power clean

Coach’s Note
For the rower and bike, there’s a lot of rest, so treat it like a hard interval. Pick an easy first weight for the clean, and then build quickly.