1 Rep Max 

Hang Power Clean

Record both your best Hang Power Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
The score is both weights added together.

Workout Description:
*On 3-2-1-Go The lady or the guy starts with her/his first attempt.
Only 1 athlete at a time at a time. 

7min Time Cap.

Movement standards 

For the movement standards, check CrossFit.com. 

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Requirements for video submission: 

Team Captains are responsible for uploading videos to WODProof as well as meeting the filming and movement standards. WeTransfer, YouTube or other is also allowed.

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The Team Captain should make sure that the correct link and time is submitted. The workout should start with the athlete saying his/her name, Team name, and showing the equipment used in the workouts. Athletes should be seen in the camera at all times. You may have a judge but it is not required for each workout.

The score submission deadline for all workouts is 3th of April.

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Competition Rulebook: 

Good Video:  

The athlete meets the required movement standards on all repetitions in the workout, and the score posted is correct. The score will be accepted. 

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• Valid With Minor Penalty: Over the course of the video, the athlete demonstrates a small number of “no reps” that result in a faster time or higher score for a given workout. A minor penalty will be applied, and a score adjustment will be made to the athlete’s final score. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  A minor penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

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• Valid With Major Penalty: Over the course of the video, the athlete demonstrates a significant number of “no reps” that result in a faster time or higher score for a given workout. In this case, a major penalty will be applied and the score may be modified by subtracting 15 percent from the total rep count. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  

A major penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

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 • Invalid: Over the course of the video, the athlete fails to complete the workout as required, a significant and unacceptable number of reps performed are “no reps,” or the video does not contain the criteria listed in the video submission standards. The athlete’s score may be rejected, and the video will be removed from the CrossFit Games website. The athlete will have to submit a new video prior to the score submission deadline to receive a score for this workout. 

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NOTE: A score adjustment occurs when an athlete’s score needs to be modified based on miscounted reps, “no reps,” or a combination of the two. A score adjustment may stand alone or be applied in conjunction with a result from a minor or major penalty as described above. 

For time:

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Row 5000m

after every set of 500m: perform 10 synchro burpees over the rower.

Swap after burpees.

​Score ist the time after the last set of burpees.

Workout Description:
*On 3-2-1-Go

Both athletes are standing behind the rower.

Athlete A begins with the first set of 500m rowing.

When 500m are completed, do:

Rx: 10 synchro burpees over rower

Scaled: 10 synchro burpees over rower (you may also step over the rower)

After completing the burpees, Athlete B starts rowing for the next 500m.

Continue until 5000m are completed & finish the WOD with 10 synchro burpees.

Make sure to videotape the screen of the rower at the end of the WOD.

There is no time cap.

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Movement standards 

For the movement standards, check CrossFit.com. 

​

Requirements for video submission: 

Team Captains are responsible for uploading videos to WODProof as well as meeting the filming and movement standards. WeTransfer, YouTube or other is also allowed.​

The Team Captain should make sure that the correct link and time is submitted. The workout should start with the athlete saying his/her name, Team name, and showing the equipment used in the workouts. Athletes should be seen in the camera at all times. You may have a judge but it is not required for each workout.

The score submission deadline for all workouts is 3th of April.

​

Competition Rulebook: 

Good Video:  

The athlete meets the required movement standards on all repetitions in the workout, and the score posted is correct. The score will be accepted. 

• Valid With Minor Penalty: Over the course of the video, the athlete demonstrates a small number of “no reps” that result in a faster time or higher score for a given workout. A minor penalty will be applied, and a score adjustment will be made to the athlete’s final score. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  A minor penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

• Valid With Major Penalty: Over the course of the video, the athlete demonstrates a significant number of “no reps” that result in a faster time or higher score for a given workout. In this case, a major penalty will be applied and the score may be modified by subtracting 15 percent from the total rep count. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  

A major penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

 • Invalid: Over the course of the video, the athlete fails to complete the workout as required, a significant and unacceptable number of reps performed are “no reps,” or the video does not contain the criteria listed in the video submission standards. The athlete’s score may be rejected, and the video will be removed from the CrossFit Games website. The athlete will have to submit a new video prior to the score submission deadline to receive a score for this workout. 

NOTE: A score adjustment occurs when an athlete’s score needs to be modified based on miscounted reps, “no reps,” or a combination of the two. A score adjustment may stand alone or be applied in conjunction with a result from a minor or major penalty as described above. 

5 intervals

each with a 5mins time cap

1min rest in between.

1.) 120 Wall Balls

2.) 100 Toes-to-bar

3.) 80 Double Dumbbell Box Step-ups

4.) 60 Double Dumbbell Devil`s Presses

5.) AMRAP (you go I go):

RX: 1 Snatch, 1 Bar Muscle Up

SC: 1 Snatch, 1 Pull-up

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RX & SCALED: Wall Ball 9 & 6kg

RX & SCALED: Pull-up bar

Dumbbells: for RX 2x 22.5kg / 2x15kg

for SCALED 2x15 / 2x10kg

RX & SCALED: Box 1x 60cm, 1x50cm

Barbells: for RX 1x 80kg / 1x 50kg

for SCALED 1x 40kg / 1x 30kg

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The score is the total reps accomplished over all intervals.

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Workout Description:
*On 3-2-1-Go 

At the beginning of each interval, the athletes may stand tall at their comfortable position to immediately begin when the clock is starting to run, without touching any equipment.

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From interval 1 to 4

Share as needed - only one athlete is working at the time.

If you reach the set amount of reps prior to the time cap, you can enjoy a longer break. 

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In interval 5,

YOU GO I GO

Athlete A starts with 1 round of: 1 Snatch and 1 BMU / Pull-up

Athlete B is only allowed to continue after a successful round.

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1 Rep = 1 completed round of: 1 Snatch and 1 Bar Muscle-up / Pull-up

You may power or squat snatch.

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If you fail a Bar Muscle-up or a Pull-up, you may retry and you are not required to repeat the Snatch.

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The position of the camera may change after each interval, without losing the athletes from the screen. Make sure that the judge videotapes the weights off the gear in the one minute rest before the upcoming interval begins.

Movement standards 

For the movement standards, check CrossFit.com. 

Requirements for video submission: 

Team Captains are responsible for uploading videos to WODProof as well as meeting the filming and movement standards. WeTransfer, YouTube or other is also allowed.​

The Team Captain should make sure that the correct link and time is submitted. The workout should start with the athlete saying his/her name, Team name, and showing the equipment used in the workouts. Athletes should be seen in the camera at all times. You may have a judge but it is not required for each workout.

The score submission deadline for all workouts is 3th of April.

​

Competition Rulebook: 

Good Video:  

The athlete meets the required movement standards on all repetitions in the workout, and the score posted is correct. The score will be accepted. 

​

• Valid With Minor Penalty: Over the course of the video, the athlete demonstrates a small number of “no reps” that result in a faster time or higher score for a given workout. A minor penalty will be applied, and a score adjustment will be made to the athlete’s final score. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  A minor penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

​

• Valid With Major Penalty: Over the course of the video, the athlete demonstrates a significant number of “no reps” that result in a faster time or higher score for a given workout. In this case, a major penalty will be applied and the score may be modified by subtracting 15 percent from the total rep count. If the score is posted in the form of a time, the total time to complete the workout will be adjusted accordingly.*  

A major penalty can be applied to more than one movement per workout, resulting in a greater score adjustment. 

​

 • Invalid: Over the course of the video, the athlete fails to complete the workout as required, a significant and unacceptable number of reps performed are “no reps,” or the video does not contain the criteria listed in the video submission standards. The athlete’s score may be rejected, and the video will be removed from the CrossFit Games website. The athlete will have to submit a new video prior to the score submission deadline to receive a score for this workout. 

​

NOTE: A score adjustment occurs when an athlete’s score needs to be modified based on miscounted reps, “no reps,” or a combination of the two. A score adjustment may stand alone or be applied in conjunction with a result from a minor or major penalty as described above.