About This Competition
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Faber Hit Squad | 9 |
| 1 | Team OSP | 9 |
| 3 | Bert Handsome and the Waddling Ducks | 13 |
| 4 | Crossfit Pendle | 14 |
| 5 | CORTEX | 17 |
| # | Athlete | Points |
|---|---|---|
| 1 | Powerpuff Girls | 8 |
| 2 | 3’s A Crowd | 23 |
| 3 | Live, Laugh, Lunge | 27 |
| 4 | Sweaty Crotches | 29 |
| 5 | Chalk dirty to me | 30 |
Workouts
For max reps in a 9 min window:
Part A
- MAX Row for calories (each teammate rows for 3 mins)
Part B
AMRAP in synchro pairs
- 4 Thrusters (1 x KB/ 1 x DB)
- 8 TTB/ 16 hanging knee raises
- 12 Hang clean and STO (1 x KB/ 1 x DB)
- 16 Box overs (24/20'')
NOTE: Your score is calories completed + Reps of the AMRAP competed. Any dropped dumbells or KB's will be 5 burpees for both athletes on the AMRAP. Good luck :)
Weights: 17.5/12.5kg - 16/12kg
Clean ladder - 60s work, 30s transition x 5 stations
Female weights:
- 30 - 37.5 - 45 - 52.5 - 60kg
Male weights:
- 50 - 60 - 70 - 80 - 90kg
NOTE: Your score is total KG lifted across all bars. So if you complete 10 reps at 50, your score is currently 500kg.
5 Min AMRAP:
- 30 Barbell Front squats (35/50)
- 30 Deadlifts
- 30 Barbell STO's
After this workout you will rest 60s until 6:00 and then move onto WOD 4.
NOTE: When one athlete is working through the AMRAP one partner must hold the KB (16/12) in the goblet position and one must be in a straight arm plank.
NOTE: This workout starts on 6:00 on the clock after WOD 3.
5 Min AMRAP - all teammates synchro.
- 15 Air squats
- 10 Line facing burpees
- 15 Air squats
- 20 Line facing burpees
NOTE: One athlete will be on one side of the line, two on the other side.
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