Endurance… this is about 40 minutes of work with not rest… that falls into the steady state cardio. control your pace
Teams of 4
Each team starts with 5 minuntes of alternating sandbag cleans
Then go into a 30 minute waterfall amrap of
Run
Row
Bike SKi
Then cash out it is 5 mintues of sandbag cleans
**each teammate starts on a machine, one starts on the run. Switch stations when the person gets back from the run

9am CrossFit

For Time, teams of 2, split anyhow: 30 Shuttle Runs
60 Thrusters 95/65lbs
30 Shuttle Runs
60 Hang Power Snatches 95/65lbs
30 Shuttle Runs
60 Handstand Push Ups
30 Shuttle Runs
12 Rope Climbs
1 shuttle run = 25′ out AND back

35 minute time cap
Coach will help with scaling. we are looking for partners to split the work evenly and use weights/skills where they can get a moderate amount of reps in before switching with partner.