100 total reps:

Pair 1: Synchronized T2B and knee raises [sync heels behind pole]

Pair 2: Synchronized balls (14/8#) to pole [sync ball touches to pole and ground]

One pair working at a time, pairs switch every 10 reps

-then-

80 total reps: 

Pair 1: Holds uneven DBs in front rack (only one head can touch shoulder)

Pair 2: Squats to target (12") with uneven DBs in front rack [sync butts to target]

Switch every 5 reps, DBs must remain in front rack

DB weights (#): 10, 15, 20, 25, 30, 35, 40, 45

Put DBs back in order from light (rig side) to heavy (wall side)

-then-

60 total reps:

Pair 1: Handstand hold and wall sit with plate (25#)

Pair 2: Synchronized kettlebell swings above horizontal [sync at the top of swing]

KB weights (#): 35, 44, 53, 70

Switch every 10 reps, must stay with same kettlebell

All kettlebells must be used

12’ workout, 3 teams only

3 ROUNDS:
1 minute clock per athlete (one at a time):

Do 30 double unders, then snatch complex:
2 athletes must use 35# bar,
2 athletes must use 45# bar

SNATCH COMPLEX:
Snatch
Hang Snatch
Snatch

NOTES:
• 2 bars per team: One 35# and one 45# bar
• 35# bar athletes go first
• Athletes cannot change to different # bar
• Snatch weight is athlete’s choice
• Teams load first bar weight
• Teammates will change bar weights
• If DUs or complex not completed, score is 0
• Score is the sum of the heaviest weights completed by each athlete

3 minute clock:

100 CALORIE BUY-IN

2 row ergs, must reach 50 cals each 

First pair of athletes row for 1 minute, then switch

Second pair of athletes row until each erg shows 50 cals

In remaining time, team builds barbells (weight AC)

Build barbells (45/35) using all plates provided (2-5, 4-10, 2-15, 2-25, 2-45)

-then-

3 minutes max reps:

Pair 1: Deadlifts [sync full extension at top]

Pair 2: Burpee box (20/12) overs [sync chest to ground]

-then pairs switch-

3 minutes max reps:

Pair 1: Burpee box (20/12) overs 

Pair 2: Deadlifts

Notes:

Tiebreaker is time to complete 100 calorie buy-in 

Deadlifts:

• The two bars must be 300# combined during lifts
• Plates can be moved around at any time
• Clips must be used on all lifts

Burpee box overs:

• 2-foot touch on box OR jump completely over box (no-foot touch)
• Hands can't touch box til both feet on the ground

ROPE CLIMBS:
Athlete A performs 2 rope climbs to 15’, then
Athlete B does the same
Athlete C performs 2 rope climbs to 12’, then
Athlete D does the same
Once 8 rope climbs complete, team runs to other side of the gym

PLATE OVERHEAD WALKING LUNGES (sync knees to floor):
3 rounds:
Pair 1 rests while
Pair 2 does OHWL across gym, then runs plates to Pair 1
Pair 2 rests while
Pair 1 does OHWL across gym, then runs plates to Pair 2

When 3 rounds complete, drop plates and then start cleans

SYNCHRONIZED CLEANS (sync full extension at top):
Cleans must have a controlled pause at top

Pair 1 does 10 cleans (135/65), then
Pair 2 does 10 cleans (155/85), then
Pair 1 does 10 cleans (155/85), then
Pair 2 does 10 cleans (185/105)

Once cleans completed, run and grab rope

NOTES:
• OHWL: If no rep, pair must go behind last line passed
• First round of barbells are already built: 135 and 65
• Teams must build barbells after that
• Finish: each athlete must have a hand on rope

ALL FOUR ATHLETES WORKING:

2 athletes erg 20 calories (ski and bike), 2 athletes erg 16 calories (ski and bike)

When all calories completed, team may move items to far carpet - in identical position as start

After thumbs up from judge,

Athletes must then erg 20/16 calories using the other apparatus so that each athlete uses both the ski and bike

When all calories completed, team may move items back to original carpet - in identical position as start

After thumbs up from judge,

Run back to far carpet

Time ends when all 4 athletes are on carpet

The workout video has dropped on our @crossfit_hawaii and @crossfithawaiikai IG pages!

Notes:

No rolling the tires

One person can only carry one item at a time

You and a teammate can carry blocks together

Please be gentle! Damaging equipment may result in a time penalty