Find 3RM (Pausing 5 sec in bottom and 12 at top)
Then a set of 3@90% not paused
Find 3RM (1st 2 reps paused 3 sec 2” off the ground)
Then 3@90% not paused
*3 Partner WOD
P1 – Row 500m
P2 – Max GHD SU Max Med Ball SU w/ ab mat (25/20)
P3 – Max Box Jumps (30/24) (24/20)
*The MetCon is complete when everyone has rowed twice.
**Post reps in comments
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!