Northern Championships 007 - Individuals and Mixed Pairs - Live Finals

Workout 5 (12:00)

For time;

Buy in; 10 wall walks

Into,

4 rounds of

20/15 calorie bike erg

10 shuttle run

Into,

Cash out; 10 wall walks

Scaled = wall walks (we’ll mark out a different line)

Workout 4

8 min AMRAP;

2-4-6-8-10 etc

Deadlifts at 100/70kg

Box Jump Overs at 24/20”

1-2-3-4-5 etc

Bar muscle-ups

Inter = 90/60kg + 2-4-6-8 C2B

Scaled = 80/50kg + 2-4-6-8 pull up

Workout 1 (10:00 time cap)

3 rounds for time:

21/15 calorie ski

15 toes to bar

9 devils press at 2x22.5/2x15kg

Inter= 1 x DB

Scaled= Leg Raises + 1 x DB

Workout 3 (10:00)

E2MOM x 5 rounds;

15 over the row burpees

In remaining time max distance; row

Scaled = 10 burpees - stepping permitted

Inter = 12 burpees

Workout 3

Gym Sync

Part A) AMRAP 15:

10-20-40-60-80…. etc
Cal Ski

Line Facing Burpees

Rest 2 min

Part B) For time:

80-60-40-20-10
Calorie Row
Burpee Box Jump Over at 20”

Workout 3

Gym Sync

Part A) AMRAP 15:

10-20-40-60-80…. etc
Cal Ski

Line Facing Burpees

Rest 2 min

Part B) For time:

80-60-40-20-10
Calorie Row
Burpee Box Jump Over at 20”

Workout 2 (15:00)

Part A) For time;

100 double unders

50 wallballs at 9/6

75 double-unders

25 wallballs at 9/6

50 double unders

Part B) On completion of part A athletes have until 15 min to find a max load; Snatch 

Note; Part A Capped at 8 min

Inter = as written

Scaled = single-under 150/100/75 + 6/4kg wall ball

Workout 2 (15:00)

Part A) For time;

100 double unders

50 wallballs at 9/6

75 double-unders

25 wallballs at 9/6

50 double unders

Part B) On completion of part A athletes have until 15 min to find a max load; Snatch 

Note; Part A Capped at 8 min

Inter = as written

Scaled = single-under 150/100/75 + 6/4kg wall ball