Fit and Fitter by Vette City CrossFit

For Time: (12 Min Cap)

60/48 Cal Ski
30 Sandbag Clean Over Shoulder
300' Bearhug Sandbag Carry
40/32 Cal Ski
20 Sandbag Clean Over Shoulder
200' Bearhug Sandbag Carry
20/16 Cal Ski
10 Sandbag Clean Over Shoulder
100' Bearhug Sandbag Carry

Sandbag Weight (125/100)

*Ski Cals and Sandbag Clean Over Shoulder reps may be split up however*

*Athletes must complete Bearhug Sandbag Carry in 50' segments before switching (25' Down/25' Back)*

Each Athlete will complete

:60 Max Single-Unders

:30 Rest

:60 Max Double-Unders

:30 Rest

:60 Max Crossovers

*Final score is total combined reps of both athletes*

*Each athlete only gets 1 attempt to complete workout*

*Workout MUST be completed before 3pm*

For Time: (10 Min Time Cap)

30/24 Cal Bike (Partner 1)
30 Synchro Alt. DB Snatches
60 Burpee Box Get-Overs
30 Synchro Alt. DB Snatches
30/24 Cal Bike (Partner 2)

RX:
Dumbbell: 50/30
Box: 30"/24"

Scaled/Masters:
Dumbbell: 35/20
Box: 24"/20"

Part 1:
For Time: (10 Min Time Cap for Part 1)

Partner 1:
25' Sled Push
21 Overhead Squats
25' Sled Push

Partner 2:
25' Sled Push
21 Overhead Squats
25' Sled Push

Partner 1:
25' Sled Push
15 Front Squats
25' Sled Push

Partner 2:
25' Sled Push
15 Front Squats
25' Sled Push

Partner 1:
25' Sled Push
9 Back Squats
25' Sled Push

Partner 2:
25' Sled Push
9 Back Squats
25' Sled Push

RX:
Overhead Squats (115/85)
Front Squats (135/105)
Back Squats (155/125)
Sled Weight Total (222/177)

Scaled & Masters:
Overhead Squats (75/65)
Front Squats (95/85)
Back Squats (115/105)
Sled Weight Total (177/132)

*Masters will do ALL Front Squats*

"Seabass" Part 2 will begin immediately after team completes Part 1 or is capped at the 10 min mark

https://youtu.be/cFJevlsco28?si=fcWE5fou7vmL9gov

For Total Weight (Combined)

1 Rep Max Clean

After team completes "Seabass" Part 1 or hits time cap, with remaining time each athlete will establish a 1RM Clean

*Any variation of the Clean is allowed (Squat, Power, Muscle)*

10 Min AMRAP

Buy In: 100 Wallballs
Into Max Rounds & Reps of
20 Toes-2-Bar
20 Handstand Push-Ups

*Athletes must complete the 100 total wallballs before moving onto the toes-2-bar and handstand push-ups (wallballs are only done once)

*Athletes may split reps however, one partner working at a time

*After completion of the wallballs, with remaining time athletes will continue to accumulate reps in the order of 20 T2B, 20 HSPU's, 20 T2B, 20 HSPU's etc...

RX:
Wallball (20/14)(10'/9')

Scaled:
Wallball (16/14)(10/9')
Knee Raises & Hand Release Push-Ups

Masters:
Wallball (16/14)(9'/9')
Knee Raises & Hand Release Push-Ups