Northern California Classic 2019

24-18-12

Deadlift

Bar Facing burpees

10 rounds for time:

Burm run

1 legless rope climb

9 lifts for time:

Elite: (135/95) (185/125) (205/135) (225/155) (275/185) (295/195) (315/205) (325/215) (345/225)

For time:

600 meter Assault run
120 Scout Double Unders
40 Box jump overs
30 toes to rings
20 ring muscle ups

For time:

• 150' odd object carry
• 10 sandbag over the shoulder
• 10 wall burpees
• 150' handstand walk

Death by 

3 Wall ball

3 Pull up

For time:

Assault bike (48/36)
Alt DB snatch 

ELITE: (100/70)
RX: (70/50)

SCaled: 36/24 calorie with (50/35)

5k run for time

24-18

Synchro Deadlift
Synchro Bar facing burpee

*Co-ed pairs will perform 24 synchronized deadlifts and 24 synchronized bar facing burpees.  Once complete, the second pair will add weight and perform 18 synchronized deadlifts and 18 synchronized bar facing burpees.

ELITE: (315/205) (365/225)
SCALED: (185/125) (225/155)

10 rounds for time:

Burm run
Rope climb

ELITE: legless

*FF pairs alternate 5 rounds of the workout, then MM pairs alternate 5 rounds of the workout. 7:00 time cap.

Squat Clean Ladder

*FF and MM pairs complete 9 lifts as fast as possible.

ELITE: (135/95) (185/125) (225/155) (275/185) (295/195) (315/205) (325/215) (345/225)

SCALED: (75/55) (95/65) (115/75) (135/95) (155/105) (165/115) (185/125) (205/135) (225/155)

For time:

600 meter assault run
100 double unders
40 box jump overs
100 ring muscle ups

*Teams perform chipper with waterfall entry.  No athlete can advance to the station his/her teamate is currently occupying. All 4 may work on muscle ups. 20:00 time cap.  

SCALED: 150 single unders, 100 toes to rings.

For time in pairs:

2 rounds:
50 foot handstand walk
8 waterfall burpees over wall
50 foot handstand walk
2 rounds:
50 foot handstand walk
4 waterfall burpees over wall
50 foot handstand walk

*each pair alternates rounds with the other. 5:00 time cap.

Death by 3 synchro wall balls and 3 synchro pull ups

*MF pairs alternate rounds to complete 3 reps of each movement in under a minute.  Reps increase by 3 reps each minute until failure

ELITE: Chest to bar
SCALED: Chin over bar

100 calorie assault bike
32 alternating DB snatch
80 calorie assault bike
32 alternating DB snatch

*MM pairs begin on the bike, alternating as necessary.  When they are finished, FF pairs can enter the bike, alternating as necessary.  FF pairs may not begin DB snatches until men have finished.

ELITE: (100/70)
SCALED: (50/35)