Best of The Wurst

Every 1:30 for 7:30 (5 sets)

Each athlete completes, relay style

3 Power Cleans (RX-155/105)(SC-115/75)

3 Front Squat

3 Shoulder to Overhead

-then-

Max Synchro Lateral Burpee Over Bar in Remaining Time

*SCORE = MAX BURPEES OVER BAR

In 5:00 both athletes find a Max CrossFit SemiFinals 22’ Complex:

3 Cleans

2 Front Squats

1 Shoulder to Overhead

*SCORE = Combined Total Weight

AMRAP 15:00

10/15/20/25/30/35… 

Calorie Bike

Wallballs (RX-25/20; SC-20/15)

45ft Synchro Single Kettlebell Walking Lunges*

*Kettlebell Weights - RX male (70/53), RX Coed (53/44), RX Female (53/35); Scaled Male (53/44), Scaled Coed (53/35), Scaled Female (44/35)

*RX KB Lunges - one kettlebell in goblet hold position, one kettlebell overhead

*Scaled KB Lunges - both kettlebells in goblet hold 

Split Bike Calories and Wallballs as needed. One athlete must be holding the kettlebells in a Farmer’s Carry Position in order for other athlete to be working. Continue to increase the bike calories and wallballs by 5 reps until the 15:00 is up.

Lunges are snychro at the top of the rep. Ex: if an athlete completes a lunge before their partner does they must wait for their partner at full extension before performing another lunge.

For Time: (Cap 13:00)

Buy-In

160 Double Unders (RX)/ 240 Single Unders (SC)

-then-

140(M/M)/130(M/F)/120(F/F) Calorie Row 

-

100 Box Jump Overs (RX)/Step Overs (SC) (24”/20”)

80 Alternating Dumbbell Snatch (Rx-50/35; SC-35/25)

60 Toes to Bar (RX)/ Hanging Knee Raises (SC)

(with one athlete working on the row calories, and the other athlete working on the chipper)

-then-

Cash - Out

160 Double Unders (RX)/ 240 Single Unders (SC)

*Both athletes start on the jump rope with only one athlete working at a time. Once all jumps are completed athletes will move onto the rower and chipper with one athlete working to complete each. Athletes may trade off as needed from the rower to the chipper and vice versa. If an athlete finishes the row or chipper before their teammate finishes the other they may work together (one work,one rest) to complete the unfinished portion. Once the row and chipper are finished, both athletes will move back to the jump rope and complete the designated number of jumps.

Conan's Wheel