Race Day

CrossFit Tri-cities IL

CrossFit 333 St Charles IL race day

WOD – Race Day

Teams of 4 or 5

Each member can’t proceed unless the other member is finished with the all reps of the movement.  So, one member starts at the 800 meter row when finished they proceed to KB swings then the next member starts the 800 meter row, etc.

Individually each member completes:

800 meter row

50 American KB swings

30 box jumps 20”

50 abmat sit-ups

30 walls balls 20/14”

As a team then complete (only one person working at a time. The team has to complete all air squats before moving to hand release push-ups):

300 air squats

200 hand release push-ups

100 pull-ups

The team that finishes 100 pull-ups first, wins!