Crossfit Team Series Wod 3
50 wall balls
30 power clean @135
50 wall balls
20 power clean @ 185
50 wall balls
20 power clean @225

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A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (24/16 kg)
10 Push-Ups

Rest 5 minutes between sets.

A.
Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

B.
Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run