2024 CrossFit®️ Copa Sur

Scaled - AMRAP10: 

60 double-unders A1 

60 double-unders A2 

60 double-unders A3 

30 synchro (2) toes-to-bar 

30 synchro (MF) DB snatch 22.5/15kg 

60 box jump over 

Max synchro (2) double-unders 

FUN - AMRAP10: 

120 double-unders 

30 toes-to-bar [1 team member hangs on bar] 

30 synchro (MF) DB snatch 15/10kg 

60 box overs 

Max double-unders 

For time: 

18 synchro (2) burpee overs 

18 synchro (MF) thrusters 

15 synchro (2) burpee overs 

15 synchro (MF) thrusters 

12 synchro (2) burpee overs 

12 synchro (MF) thrusters 

Scaled M 95lb / F 65lb 

FUN M 45lb / F 35lb 

AMRAP9: 

10-20-30-40-50-… cal Echo bike 

3-6-9-12-15-… wall walks 

For time: 

A1 then A2 then A3 

250/200m row 

10 hang power clean 

10 front squat 

10 shoulder-to-overhead 

Scaled M 115lb / F 75lb 

FUN M 55lb / F 45lb

Scaled For time: 

12-9-6 

Chest-to-bar pull-ups 

Alt. devil press 15kg 

7m overhead walking lunges 15kg 

then 

9-6-3 

Bar muscle-ups 

Alt. devil press 22,5kg 

7m overhead walking lunges 22,5kg 

then 

4-3-2 

Ring muscle-ups 

Alt. devil press 32kg 

7m overhead walking lunges 33kg 

Cap: 10 minutes 

FUN 

Pull-ups instead of chest-to-bar and muscle ups. Ring pull-ups instead of RMU. 

Alt. Devil Press: 12-9-6: 10kg 9-6-3: 15kg 4-3-2: 22,5kg 

For max load:

3 cleans

2 front squats

1 jerk

For time:

24 rope climbs*

90 wall-facing handstand push-ups*

150-calorie Echo bike*

48-foot handstand walk, each

*Accumulated anyhow. Non-working athletes must hold the worm.

5 rounds for time:

800-meter run

15 Worm thrusters

For time:

M/F PAIR 1:

3 rounds of:

30-calorie row

30 overhead squats 185/125lb

M/F PAIR 2:

90-calorie row

90 overhead squats 185/125lb

4 rounds for time:

5 synchro muscle-ups, Pair 1

5 synchro muscle-ups, Pair 2

10 Worm clean and jerks

15 synchro burpees over the Worm

1 section Worm walking lunge

5 rounds for time: 

800-meter run

10 clean and jerks 185/125lb

5 rounds for time:

100 double-unders

20 toes-to-bars

10 front squats 225/155lb

7 rounds for time:

10-calorie Echo bike

1 legless rope climb

10 box jump-overs, 30/24" box

1 legless rope climb

For time:

400-meter row

96-feet handstand walk

600-meter row

120-feet handstand walk

800-meter row

72-feet handstand walk

For time:

10 squat snatches by 2:00

8 squat snatches by 4:00

6 squat snatches by 6:00

4 squat snatches by 8:00

2 squat snatches by 11:00

M: 185 / 205 / 225 / 245 / 265 lb 

F: 135 / 145 / 155 / 165 / 175 lb

For time:

30/22-calorie Echo bike

15 muscle-ups

72-foot dumbbell walking lunge

M: Two 100-lb dumbbells

F: Two 70-lb dumbbells

For time:

30 rope climbs*

120 wall-facing handstand push-ups*

150-calorie Echo bike*

48-foot handstand walk, each

*Accumulated anyhow. Non-working athletes must hold the worm.

For max load:

3 cleans

2 front squats

1 jerk

5 rounds for time:

800-meter run

15 Worm thrusters

For time:

M/F PAIR 1:

3 rounds of:

30-calorie row

30 overhead squats 185/125lb

M/F PAIR 2:

90-calorie row

90 overhead squats 185/125lb

4 rounds for time:

5 synchro muscle-ups, Pair 1

5 synchro muscle-ups, Pair 2

10 Worm clean and jerks

15 synchro burpees over the Worm

1 section Worm walking lunge