Big Boat Race Relay

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CrossFit WOD – IMG_5611

“Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 300 Meter Row

One teammate works while the others rest.
Each teammate completes 3 relays at each station.

Strength WOD – IMG_5612 IMG_5615
Work up to a 5 Rep Max Overhead Squat

Comp Squad Extras – 
5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups

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