6 RFT (3 Rounds Each)

You go, I go . . . complete rounds

• 22 DU
• 12/9 Cal Echo Bike
• 10 Burpee box jump-overs 24”, 20”

*** Time Cap = 12mins or 12:00 + :01 for each missing rep ***

Scaled = 

• 22 DU or 44 SU
• BBJO may be a step onto the box

Standards =

• DU & SU
  • Athletes may start by holding onto their jump rope
• Bike
  • Athletes must remain on the bike until the monitor reads the required calories 
  • Athletes will be required to reset the bike monitor and they may reset the monitor for each other
  • *** If the monitor malfunctions, male and female athletes will be required to bike for :45.  At the judge's discretion, athletes may be required to increase their RPMs to elicit an appropriate stimulus. ***
•  BBJO
  • Athletes must face the box, lateral burpees will not count
  • Athletes may step-up back & step-up in the burpee, but Rx athletes must have a two-foot takeoff with their jump
  • Partners may flip the box for their teammate of the opposite gender.

Flow:

• (P1 - partner 1) will complete the required jump rope reps, before they move onto the Echo Bike.  Once they have completed the required calories, they will move on to the Burpee box jump-overs.  During that time, (P2 - partner 2) may reset the bike in preparation for their round.  Once P1 has completed their BBJO, then P2 may start their jump rope.  Athletes will continue that process until both athletes have completed 3 rounds or until the Clock beeps at the 12:00 mark

E2MOM x 5 (10mins Total)

In a 2min window, complete the following:

• (P1) 24/20 Cal Row
• (P2) AMRAP Thruster #95, 65
  
  • in remaining time

X 2

(2mins Rest)

• (P2) 24/20 Cal Row
• (P1) AMRAP Thruster #95, 65
  
  • in remaining time

X 2

Score = Total Thrusters

Scaled = 

• Thrusters #75, 55

Standards =

• Rowing:
  • Athletes may mount the rowers, but they may not touch the handle until the start of their working interval.
  • Athletes will be responsible for resetting their own monitors
  • Athletes must remain on the rower until the monitor reads the required calories.
  • *** If there is a monitor malfunction, both male and female athletes will be required to pull 42 strokes. ***
• Thrusters:
  • Athletes may not pick up their barbell until given the signal from their judge that the rowing partner has completed their required calories.
  • Standard CrossFit Open standards apply
  • Athletes may squat clean their 1st rep
  • At the bottom of the squat, the hip crease must pass below the top level of the knee.
  • Then barbell must move from the bottom of the squat all of the way to the overhead position in one smooth motion.  Jerking the barbell will not be allowed.  The rep will finish with the barbell directly over the full profile of the athletes with the head visibly through the window created with the arms and the knees, hips, shoulders, and elbows fully extended.

Flow:

• P1 will start the workout on the rower, where they will have 2mins to complete the required calories.  After P1 has finished their row, P2 will have the remaining time in that 2min window to complete an AMRAP of thrusters. If an athlete is unable to finish the required calories in the allotted time, P2 will not be able to complete any thrusters.  Think of the row as a buy-in for the thrusters.  When the clock beeps, P1 will complete another row, and P2 will complete another set of Thrusters after P1 has finished their row.  At the end of the 2nd - 2min interval.  Teams will receive a 2min Rest.  After the 2min rest, athletes will flip flop roles, with P2 now rowing and P1 completing thrusters.  Each partner will row 2x and thruster 2x.

For Time:

• 20 Wall Walks
• 40 Deadlifts #275, 185
• 60 Pull-ups or 40 C2B or 20 Bar MU
  • Both athletes must perform the same style unless 1 athletes wants to perform them all
• 80/70/60 Cal Ski

Score = Time or 12:00 + :01 for each missing rep/calorie

Scaled =

• 10 Wall Walks or 20 Scaled Wall Walks
  • Both athletes must perform the same style unless 1 athletes wants to perform them all
• DL #225, 155
• 30 Pull-ups or 50 Ring rows
  • Both athletes must perform the same style unless 1 athletes wants to perform them all
• 80/70/60 Cal Ski

Standards =

• Rx Wall Walks
  • 1 athlete may start the workout in the prone (face-down) position
  • Each rep will start with an athlete's chest and thighs touching the floor.  Male athletes will start with their hands (any part of the hand) touching the 5' blue line, and Female athletes will start with their hands touching the 4' pink line.
  • Athletes must move both feet onto the wall before moving their hands.  Once both feet are on the wall, athletes will move their hands to the blue line 10" from the wall.  Once both hands (any part of the hand) have touched the 10" line, they may return to the prone position.  However, both hands must be touching the starting tape mark (blue = men, pink = female) before their feet may come off of the wall.
• Scaled Wall Walk
  • Prior to the start of the workout, teams must inform their judge of the desired Wall Walk variation.  Both athletes must perform the same variation, unless 1 athlete wants to complete all of the required reps.
  • The starting and finishing standards for each rep will remain the same, but instead of walking all of the way to the 10" tape mark, male and female athletes will only be required to touch both hands (any part of the hand) to the 3' yellow tape mark. 
• DL 
  • Athletes may perform singles or touch and go reps
  • Each rep must start with the barbell on the floor and each rep will finish with an athlete's arms, knees, and hips fully extended with the shoulders slightly behind the barbell when viewed from the side profile.  Deliberately bouncing the barbell will result in a "No Rep".  Judges will be instructed to look for a re-bending of the elbow when the barbell touches the floor.
• Pull-up (variation)
  • Prior to the start of the workout, teams must inform their judge of the desired pull-up variation.  Both athletes must perform the same variation, unless 1 athlete wants to complete all of the required reps.
  • Shorter athletes may be required to step on a stack of plates and jump to the pull-up bar if needed.
  • (Pull-up) Each rep will start with an athlete's arms fully extended and finish when the chin rises above the top of the pull-up bar.  Strict, kipping, or butterly are all acceptable.
  • (C2B) The only difference is that an athlete's chest must make contact with the pull-up bar below the level of the collar bone.
  • (Bar MU) Similar to the CrossFit Open, glide kips will not be allowed.  Athletes must pass through a dip during the transition phase of the MU, and an athlete's feet may not rise above the pull-up bar during the intial hollow body portion of the movement.
• Scaled Pull-up
  
  • Prior to the start of the workout, teams must inform their judge of the desired pull-up variation.  Both athletes must perform the same variation, unless 1 athlete wants to complete all of the required reps.
  • Teams may choose to complete pull-ups or ring rows
  • (Ring Row)
    • Athletes must keep their heels on the yellow tape mark throughout the entire movement.  
    • Arms must be locked out to start each rep
    • Legs must remain straight, athletes may not bend their knees
    • Kipping is allowed, but be careful not to bend the knees
    • The rep ends when and athlete's chin passes above the base of the ring where the hands are holding.

Flow:

• Teams will start at the top of list and work their way down, completing the required reps before moving on to the next movement.  Only 1 partner may work at a time, but partners may divide the work as needed.  Teams will have the option to choose the pull-up variation of their choice, but P1 & P2 will be required to perform the same variation unless 1 person wants to complete all of the reps.

3 Intervals (1min / 3min) x 3

1min interval: athletes will complete 1 Max Effort Set of T2B each.

then . . .3min AMRAP of the following:

• 24 Wall balls #20, 14 (10’/9’)
• 12 Clean & jerks #135, 95

After each set of T2B, athletes will pick up exactly where they left off in the AMRAP of Wall balls & CnJ.

*** Tie Break = Most T2B ***

Score = Total Reps (T2B + Wall Balls + CnJ)

Scaled =

• T2B or Hanging Knee Raises @ 50% value of 1 T2B
  • 1 T2B = 2 Hanging Knee Raises
• Wall ball remains the same #20, 14
• Clean & Jerk #95, 65

Standards =

• T2B:
  • When an athlete jumps to the bar, each rep will start with an athlete's feet behind the profile on the upright rig post.
  • Both feet must then be brought up to the pullup bar and make simultaneous contant with the bar in between the hands.
• Scaled T2B (Hanging Knee Raises):
  • Prior to the start of the workout, teams must inform their judge of the desired T2B variation.  Both athletes must perform the same variation.
  • When an athlete jumps to the bar, each rep will start with an athlete's feet behind the profile on the upright rig post.
  • Both knees must then be brough up above the top level of the hip crease for the rep to count.
• Wall Balls (Rx & Scaled are the same)
  • Before throwing the ball, athletes must complete a full squat with the hip crease passing below the top level of the knee.  Men will throw to the 10' blue line, and women will throw to the 9' yellow line.  We will not utilize the targets. *** Our ceilings are only 11.5' high, so this will definitely test our accuracy.*** A men's ball only need touch the blue, and women only need to touch the yellow line.
• Clean & Jerk (Rx & Scaled are the same)
  • Each rep will start with the barbell on the floor.  Athletes may perform singles or touch and go reps.  At the top of each clean, the barbell must make contact with the shoulder before moving to the overhead position.  Athletes may strict press, push press, or split jerk the bar overhead.  Each rep will finish with the barbell locked out over head with the head passing through the window created with the arms.  The barbell must finish directly over the ankles, knees, hips, and shoulders.

Flow:

• 3,2,1…go teams will have 1min to complete an AMRAP of T2B.  Each athlete may only complete 1 set.  Once an athlete has dropped from the bar, their attempt is complete.  If both athletes complete an AMRAP, and there is still time left in the 1min interval, they must wait until the end of the 1min before beginning their Wall Balls and CnJ. After the 1min T2B AMRAP, athletes will begin their 3min AMRAP of CnJ + Wall balls, dividing the work as needed.  At then end of the 3min interval, each athlete will have another opportunity to complete an AMRAP of T2B.  At the end of the 1min T2B AMRAP, teams will pick up their Wall ball and CnJ AMRAP exactly where they left off.  At the end of the workout, teams will have completed 3 intervals of T2B and three intervals of the Wall Ball + CnJ AMRAP.