CrossFit Workout 8/3/19 Saturday

Warmup
Do a few rounds with your teammates, building to workout weight and speed.
CrossFit Workout
Teams of 3 1 person holding crush hold 24/16
10 Rounds each:
5 Thrusters 95/65
10 abmat situps
5 pushups

Switch when one person finishes a round
Rx+ ghds, hspu

Finisher
No TAG Hang Muscle Snatch: x 12 as heavy as capable, this may mean empty bar
Box Hamstring Curls: x 15

Strongman saturdays!
50m yoke carry
50m double fr carry
50m double waiter’s carry

x5 rounds

Pain Work
Row :30 all out
Rest 2:30
by 6 rounds