Girls Gone Rx Hawaii

3 Rounds For Time (10 min cap): 100 Double Unders 25 HRPU With remaining Time (1 rep = 1 sec off total time): Max Rep Wall Balls 14lbs to 10ft Notes: * Teams will complete 3 rounds for time of double unders and HRPUs, then with any remaining time will complete max rep wall balls for time off their score. * Double Under: Rope will pass under the feet twice with 1 jump. * Hand Release Push Up (HRPU): A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. (Same standards as posted from CrossFit Games Open 17.4 workout) * Wall Balls: The med ball will be taken from the bottom of a squat, and thrown to hit a 10ft target. The center of the ball must hit the target at or above the 10ft mark. Each rep will be 1 second deducted from the 3RFT score. * Score = Time – Wall Ball Reps * Time Cap: 10 minutes. 1 second will be added to the 10 minute cap for every rep short.

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AMRAP in 11 Minutes: 10 Partner Deadlifts 265lbs 6 Burpees over Barbell 6* Toes to Bar *Increase TTB reps by 2 each round * 2A and 2B will be completed at the same time. * Athletes may switch at any point during the workout. * Partner Deadlifts: 2 Athletes will be lifting 1 barbell. * Burpees over Barbell: Athletes will be parallel to the barbell, chest will touch the ground, and a 2 foot jump over the barbell is required. Full extension while jumping over the barbell is not required. * Toes to Bar: Feet will pass behind the plane of the pull up bar, and 2 feet will touch the pull up bar at the same time. Each round the reps will increase by 2.

AMRAP in 11 Minutes: Row for Calories

For Time: Team 1 Mile Run * 1 Athlete on the team must be carrying a 50lb sandbag at all times Notes: * Team will run together for 1 mile. * 1 Athlete must be carrying the sandbag at all times. Athletes may switch who is carrying the sandbag whenever needed. * Event will be concluded when all 3 athletes return to their start position. * Time Cap is 12 minutes. * This is a pass or fail event. * Score = Time

10 minutes total for the team to establish a 1RM complex for each athlete: Complex: 1 Power Clean + 1 Thruster + 1 Front Squat + 1 S2OH Notes: * Athletes may go in any order throughout the 10 minutes. * Barbell may increase or decrease in weight throughout the 10 minutes. * Complex must be completed unbroken to be counted. * Power Clean: Must be caught above parallel * Thruster: Traditional thruster. No “jerk” thrusters will be allowed. Walking out will be allowed if the other standards are met. * Front Squat: Hip crease below parallel and stand to full extension. * S2OH: Any variation will be allowed to get the barbell from the shoulders to an overhead position. Feet must be brought back in line with the body. * Score = Athlete 1 1RM Complex + Athlete 2 1RM Complex + Athlete 3 1RM Complex