CrossFit Ambush – Team Ambush

Metcon (Time)

For Time (with a Partner)

Buy-In:

1000 meter Row

800 meter Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run

30 Pull-Ups

60 Push-Ups

90 Air Squats

800 meter Run

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run

Buy-Out:

1000 meter row

Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.