Rogue One: rebel vs empire team WOD

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

5 min to do what ever stretch you need

suggestions for the wod

ankles

shoulders

Metcon

Metcon (Weight)

7 min to gather as much weight as possible.

1 person moving at a time

rest 3 min

Metcon (AMRAP – Reps)

20 min amrap

50 double unders

10 front squats 135/95

15 push jerks 135/95

20 burpees

must work in pods

1 person working at a time

each team member keeps track individual score

add individual score to make teams total rep count

combine weight and total reps for overall score

If the empire falls they must complete 100 burpees as a team. If the rebel alliance falls they must complete 100 burpees for time