D-Town CrossFit Spring Fling 3

Alternating full Rounds with your partner

6 Rounds (3 each)

-3 Sandbag Cleans 150/100

-6 Dual KB Hang Clean and Jerk 53/35

-9 Chest to Bar

..immediately into..

6 Rounds (3 each)

-24' Bearhug Sandbag Carry

-24' Dual KB Front Rack Walking Lunge

-24' Handstand Walk

SCALED

Alternating full rounds with your partner

6 Rounds (3 each)

-3 Sandbag Cleans 100/70

-6 Dual KB Hang Clean and Jerk 35/26

-9 Pull Ups

..immediatley into..

6 Rounds (3 each)

-24' Bearhug Sandbag Carry

-24' Dual KB Front Rack Walking Lunge

-3 Wall Walks

The sandbag needs to be controlled at the shoulder on the cleans. For safety purposes the sandbag will not be allowed to go over the shoulder. Athletes will need to establish control of the bag at the top of the shoulder and then drop it in front of them.

The second portion will be 12' out and 12' back with tape at the 6' mark. 6' sections must be done unbroken on the handstand walk and each section is worth a rep.

Wall Walks will be done to CF Open standards

For Time:

-60 Synchro alt. DB Snatch 50/35

-50 Synchro Wallballs 20/14

-40 Synchro Box Jump 24/20

-30 Synchro Burpee to Target

-20 Cal Bike/Row

Scaled:

-50 Synchro alt. DB Snatch 35/25

-40 Synchro Wallballs 20/14

-30 Synchro Box Jumps 24/20

-20 Synchro Burpee to Target

-10 Cal Bike/Row

After the burpees, one athlete will row 20/10 calories while the other completes 20/10 calories on the bike. Once each has completed their respective calories, athletes will switch and complete 20/10 calories on the other machine.

AMRAP8

-8 Synchro Toes to Bar

-4 Cleans (split as desired)

Last barbell is for max reps in the remaining time

men: 185-205-225-245-255-275-295

women: 125-135-145-155-165-175-185

SCALED

AMRAP8

-8 Synchro V-Ups

-4 Cleans (split as desired)

Last barbell is for max reps in remaining time

men: 115-135-145-155-165-175-185

women: 85-95-105-110-115-120-125

Any kind of clean is allowed as long as the barbell does not stop moving from the ground to the front rack position. NO HANG CLEANS. That means muscle cleans, power cleans, squat cleans, split cleans, or anything else you can think of is fair game.

There is no maximum or minimum requirement for partners on the barbell. One partner can do every single clean all the way up the ladder if that is what your team decides is the best strategy for you. The only requirement is that inbetween sets of cleans, BOTH partners must perform the toes to bar.

For synchro V-Ups athletes will be held to the CrossFit Quarterfinal standard. Feet must remain TOGETHER and above the knees for the entirety of the movement, with the hands touching the feet ABOVE the head. The synchro part will happen at the top of the movement, with both athletes touching their feet at the same time for the rep to count

Final event to be announced day of competition. Worth Double Points