CrossFit Ambush – Team Ambush

1RM Thruster

15 minutes to find 1RM Thruster with your 4 person team
COMBINE ALL YOUR 1RM FOR A TEAM TOTAL

3 minute transition to put away your bars and plates and set up your axel bar for part b

Metcon (AMRAP – Rounds and Reps)

two 12 min amraps with 1 minute transition time:

1st amrap- SPEED

1 sled push/1 sled pull

alternate partners on the push and pull.

you will have a 45lb plate/35lb for girls and a partner on the sled during push and pull

2nd amrap – ENDURANCE TRIPLET

as many rounds and reps as possible of follow the leader style 2 partners at a time synchronized

12 axel bar thruster 90/70lb

9 burpees facing the bar

6 toes to bar