CrossFit Ambush – Team Ambush

Team – 1 RM Hang Power Clean

9 minutes for all three to find their heaviest rep. Follow the leader style. At the end of the 9 minute clock all members quickly put plates and barbell away. You have 3 minutes then part two of your workout starts

Metcon (AMRAP – Rounds and Reps)

Teams of 3- one person works at a time

10 rounds ( 20 minute cap )

45 wallballs

150 meter sled push

( 3 min transition )

12 minute amrap

12 sandbag over the shoulder 100/80

24 sandbag step ups 24/20
RX+ weight on the sled, a weight you can sprint with