4 WODS + 1 FINAL
GET TO WORK! 

WOD 1 - CROSSFIT TOTAL
Each teammate must each find their 1RM for each movement. 


RX & Scaled
1RM Backsquat
1RM Push Press
1RM Deadlift

 

WOD 2 - ODD OBJECT HILL SPRINT
Each teammate must sprint up and over the hill 3x. 


RX - With a sandbag (20/14#) & kettlebell (55/35#)
Scaled - no weight

 

WOD 3 - AMRAP 8
Reps/rounds may be broken up however teams see fit.

RX
4 HSPU
8 KBS (55/35#)
12 GHD


Scaled
4 Hand release push ups
8 KBS (25/35#)
12 GHD

 

WOD 4 - "AMANDA"
Reps may be broken up however teams see fit. 
 

RX
15/12/9
Muscle ups
Squat snatch (135/95#)

Scaled
18/15/12
Jumping pull ups + tricep dips
Squat snatch (95/65#)

 

FINAL
The top 5 teams in each division will compete in the final, with the final WOD being announced the day of. But we won't leave you hanging, it will be one of these three. 

 

HEAVY DT - 20 min cap
10RFT

RX
12 DL // 9 HPCL // 6 Push Jerks (165/115#)

Scaled
12 DL // 9 HPCL // 6 Push Jerks (115/85#)

 

For Time
Reps may be broken up however teams see fit. 


RX
100ft tire flip (560/395#)
4 legless rope climbs
100 ft tire flip

Scaled
100ft tire flip
4 rope climbs
100ft tire flip (420/275#)

 

Rowing
Meters may be broken up however teams see fit

RX & Scaled
For Time:
21,097 m


 

**While competitions are all about pushing yourself, we want everyone to have fun and experience the joys of a CrossFit competition, so further modifications can be made for those who require it. PLEASE NOTE: teams who will need further modifications (e.g., lower weight, banded assistance, etc.) will NOT qualify for awards