CrossFit Ambush – Team Ambush

Metcon (Time)

teams of 2

BUY IN-7 min amrap

25m heavy sled push while other partner is doing dball or sandbag at the chest carry then switch.


if dball or bag is dropped then 100 meter run together.

– 2 minute transition –

4 rounds

15 partner synchro deadlifts 305/255 *reps count as 1

( rx+-405/315 )

30 partner over plank burpees

40 partner sit ups ( RX+ toes to bar ) *reps count as 2

BUY OUT-50 HEAVY ground over the shoulder with dball or sandbag

45 minute cap