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"Advanced"

10min AMRAP:

20 Calorie Row

20 Burpee Box Jump Over 24"

"Intermediate"

10min AMRAP:

20 Calorie Row

20 Box Jump Over 20"

"Beginner"

10min AMRAP:

20 Calorie Row

20 Box Step Over 20"

WOD 1 - "Take Cover" Standards: Only 1 athlete may work at a time. Athletes can split up the work any way they see fit. Athletes cannot proceed to the next movement until all reps are complete. Score will be the number of rounds and reps completed at the end of the 10 minutes.

Movement Standards: Judges will reset the Rower monitor at the conclusion of the 20 Calorie Row. Athletes may adjust the dampener and foot setting as they see fit. Burpee Box Jump Over. Athletes MUST touch chest, stomach and thighs at the bottom of each rep. Athletes may hop up or step up out of the burpee. Athletes will land or step with both feet touching the top of the box before landing on the opposite side of the box. Athletes are not required to lock out hips in a full stand on top of the box.

"Advanced"

For Time: 30 - 20 - 10 - 20 - 30

Alternating DB Snatch 50/35#

Toes-to-Bar

Time Cap: 10 Minutes

"Intermediate"

For Time: 30 - 20 - 10 - 20 - 30

Alternating DB Snatch 35/20#

Hanging Knee Raise

Time Cap: 10 Minutes

"Beginner"

For Time: 30 - 20 - 10 - 20 - 30

Alternating DB Ground to OH 20#

Abmat Sit-up

Time Cap: 10 Minutes

WOD 2 - "Gut Check" Standards: Only 1 athlete may work at a time. Athletes can split up the work any way they see fit. Athletes cannot proceed to the next movement until all reps are complete. Score will be the number of reps completed at the end of the 10 minutes OR the time athletes complete all work.

Movement Standards: Each rep for Alternating DB Snatches/G2OH will begin with both heads of the DB touching the ground and end with the DB overhead with the athletes arm and legs fully locked out. Athletes must alternate each rep for the DB Snatches or G2OH adjust the dampener and foot setting as they see fit. A "No-Rep" will be given if an athlete uses the non-working arm by placing it on the knee/thighs. Athletes will use an overhand (pronated) grip on the bar when conducting Toes-to-Bar and/or Toe-to-Bar variations. Toes-to-Bar will be judged IAW the CrossFit Open standards. For Hanging Knee Raises, athletes must visibly break the hip plane on each rep to receive credit for the rep. Athletes conducting Abmat Sit-ups will sit in a butterfly position. Athletes will reach back and touch the ground behind them and finish the rep by touching the ground in front of the shins.

"Advanced"

10 Minutes to establish:

2RM Cluster (Squat Clean + Thruster)

"Intermediate"

10 Minutes to establish:

2RM Clean (Squat)

"Beginner"

10 Minutes to establish:

2RM Clean (Squat or Power)

WOD 3 - "Keep Fighting" Standards: Only 1 athlete may work at a time. Athletes may choose to use a 45/35# Barbell. Score will be the cumulative max weight lifted between both partners at the end of the 10 minutes. All lifts must be a touch and go effort. Athletes may rest at the high hang or overhead, if they choose.

Movement Standards: Cluster will begin with barbell on the ground. Athlete will squat clean the barbell, then conduct a thruster with the rep ending with the barbell overhead with arms, legs, and hips fully locked out. Athlete will do the same for the second rep. All cleans will be judged IAW CrossFit Open Standards.