09022019

CrossFit Twenty Pound Hammer – CrossFit

Metcon

Labor Day WOD 2019 (Time)

In teams of 4:

Relay 2K row

Base station

100 HSPU

Base station

100 pull ups

Base station

100 burpees

Base station

One person works at a time on all movements EXCEPT for at base station.

Base station: team members must rotate one exercise at a time after ALL members have completed their full 15 reps. The base station is completed once all team members have completed 15 reps of all 4 exercises:

Base Station = 15 KB swings (53/35), 15 thrusters (45/35), 15 sit ups, 15 box jumps (24/20)

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