This September we are participating in the Crossfit Team series as a gym! It will be structured similarly to Crossfit Open with the exception of you get to pick a parter! Check out the link to learn more about it. 

Warm-Up
Every 1:45 for 6 Rounds
20 second sprint Row
3 burpees

Strength
Every 3 Minutes for 5 Rounds a+b
a. 6 Tempo Rope Pull-Ups (30X1) 
b. ME Single arm Croc Row(medium weight)

Conditioning
Partner AMRAP(you go I go)
18 Minutes
20 Dumbbell Snatch
10 Burpee Box Jump
200 Ft. Sandbag Carry