CrossFit FC East – L.I.F.E.

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Warm-up

8:00 AMRAP

:30 Row

10 PVC Pass Throughs

5 PVC Around World r/l

5 PVC Thrusters

3 Inchworms

5 yd Empty Sled Push + 5 yd Empty Sled Rope Pull (OR 10 yard lunge)

Metcon (Time)

Teams of 3

4 Rounds for Time

P1: Max Cal Row

P2: 15 yd. Sled Push + 10 Plate Ground to Overhead + 15 yd. Sled Rope Pull (or 15yd lunge + 10 plate ground to overhead + 15yd lunge back)

P3: 30 yd. Farmer Carry

* Switch after partners 2 and 3 are complete. Note team calories on the rower with your score.

Acccessory

Walk 3 down and back.

Mobility: 1:00 Each

Twisted Cross

Seal Pose

Childs Pose