CrossFit Crag – CrossFit

Thr Tri-total (Weight)

In teams of 3 (if not possible two is ok)

45 min running clock

0-15

Run/bike/row

With remaining time Establish heavy OHS from rack

15-30

Run/bike/row

With remaining time establish heavy bench press

30-45

Run/bike/row

With remaining time establish heavy squat clean

Run distance will be 600m

Row will 1250 m

Bike will be 60/50 cals

Partition row/ bike any way
One bar for both ohs and bench no matter gender, must change weights

Can’t start lifting till all are finished, first person done can load bar!

Clean may have a different bar if mixed gendered teams!

Bench Press

Overhead Squat

Clean

Categories: W.O.D.