In teams of two ….
Row 3,000 m (Alternate every 500 m)
AMRAP while partner is rowing:
15 Hollow Rocks
10 Burpees
Score is row time and total reps of AMRAP
Consult “INSTRUCTION VIDEOS” if you don’t know about hollow rocks.
From CrossFit OKC
Category: . P.E. Men
SWOD 1: Deadlift 5 – 5 – 5+
65, 75, and 85% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 5 – 5+
65, 75, and 85% of your 4RM
SWOD 3: Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
18 I did this!
4 rep max shoulder press
4 rep max deadlift
4 rep max back squat
2 minute max effort push-ups
2 minute max effort knees-to-elbows
2 minute max effort burpees
13 I did this!
3RFT:
10 overhead squats, 135/95lb
50 double unders