Part A:

RX:

42 Pull-Ups

42 Back Squats (115/75)

30 Chest to Bar Pull-Ups

30 Front Squats (115/75)

18 Bar Muscle-Ups

18 Thrusters (115/75)

Scaled:

42 Ring Rows

42 Back Squats (75/55)

30 Ring Rows (More Difficult)

30 Front Squats (75/55)

18 Pull-Ups

18 Thrusters (75/55)

Tiebreak: Time to complete Back Squats

Workout Rules: At the count of 3, 2, 1, GO! one athlete will start accumulating reps of the Part A AMRAP, one athlete will sit on their rower/bike to start accumulating calories for Part B, the last athlete will stand in a staging area waiting to rotate in with either of the other two athletes. Only one athlete may work to complete the Part A AMRAP at a time. Only one athlete may work to accumulate the Part B calories at a time. One athlete must always be resting. Athletes may switch between Part A, Part B, and resting at any point. Ring rows will be performed with feet directly under the rings for the round of 42 and feet 2ft behind the rings for the round of 30.

The bar will come from the ground for Part A.

All movement standards are synonymous with those of the CrossFit Open, unless otherwise stated.

Part B

RX:

Total Calorie Row

Scaled:

Total Calorie Bike

Tiebreak: Time to complete Back Squats of Part A

Workout Rules:  At the count of 3, 2, 1, GO! one athlete will start accumulating reps of the Part A AMRAP, one athlete will sit on their rower/bike to start accumulating calories for Part B, the last athlete will stand in a staging area waiting to rotate in with either of the other two athletes. Only one athlete may work to complete the Part A AMRAP at a time. Only one athlete may work to accumulate the Part B calories at a time. One athlete must always be resting. Athletes may switch between Part A, Part B, and resting at any point. Ring rows will be performed with feet directly under the rings for the round of 42 and feet 2ft behind the rings for the round of 30.

The bar will come from the ground for Part A.

All movement standards are synonymous with those of the CrossFit Open, unless otherwise stated.

RX:

Buy-In:

100m Synchronized Overhead Lunge (135/75)

12 Min AMRAP:

15 Synchronized Zercher Squats (135/75)

15 Synchronized Ground to Overhead (135/75)

10 Synchronized Burpee Over Plate Worm (135/75)

Scaled:

Buy-In:

100m Synchronized Overhead Lunge (75/30)

12 Min AMRAP:

15 Synchronized Zercher Squats (75/30)

15 Synchronized Ground to Overhead (75/30)

10 Synchronized Burpee Over Plate Worm (75/30)

Tiebreak: Time to complete buy-in.

Workout Rules: At the count of 3, 2, 1, GO! All three athletes will pick up their plate worm and secure it in an overhead position before starting to lunge ,in sync, for 100m ending in the same spot that they left. At that point athletes will use the remainder of the 12 minute time cap to accumulate as many reps as possible of the synchronized movements using the plate worm. 

The lunges must be in sync at the bottom of the lunge with the same knee in contact with the ground and at the top with full hip extension.  A 10 second pause penalty is enforced for any “no rep” during the lunge. A 10 second pause penalty will be enforced any time the plate worm is dropped to the ground from higher than the athlete’s knee. 

All movement standards are synonymous with those of the CrossFit Open, unless otherwise stated.

RX: 

3 Rounds:

100 Double Unders

12 Box Jump Overs (24/20)

12 Deadlifts (225/155)

100m Run

-Then-

3 Rounds:

50 Double Unders

6 Box Jump Overs (24/20)

6 Deadlifts (225/155)

100m Run

Scaled: 

3 Rounds:

100 Single Unders

12 Box Step Overs (24/20)

12 Deadlifts (155/115)

100m Run

-Then-

3 Rounds:

50 Single Unders

6 Box Step Overs (24/20)

6 Deadlifts (155/115)

100m Run

Tiebreak: Time to complete first 3 rounds

Workout Rules: At the count of 3, 2, 1, GO! Athlete 1 will start the first round. Athlete 1 must finish the whole round before Athlete 2 starts round 2. Athlete 2 must finish the whole round before Athlete 3 starts round 3. Athlete 3 must finish the whole round before Athlete 1 starts round 1 of the second 3 rounds of the workout. The second 3 rounds will function the same as the first 3 rounds.

All movement standards are synonymous with those of the CrossFit Open, unless otherwise stated.

RX:

Buy-In:

90/75 Cal Bike

In remaining time:

Max Snatch

Scaled:

Buy-In:

90/75 Cal Row

In remaining time:

Max Snatch

Tiebreak: Time to complete buy-in

Workout Rules: At the count of 3, 2, 1, GO! one athlete will leave the starting area and sit down on their bike/rower. Athletes may switch on and off the bike/rower as desired until the 90 calories are reached. Once 90 calories are reached the team will have the remainder of the 8 minute time cap to find a max snatch (squat, power, or split) for each athlete. Athletes may take as many attempts as needed within the 8 minutes. Athletes must announce the weight they are attempting before it is attempted.

All movement standards are synonymous with those of the CrossFit Open, unless otherwise stated.

Total donation funds raised by your team.