4-7-18

Thomasville CrossFit – Open Bay

Metcon

Metcon (Time)

3 Round For Time

500m Syncro Row

12 x Partner Deadlift (Team BW)

21 x Syncro Ring Push-Ups
Syncro Row: both athletes will have to be at the back of the pull with the handles on their chest at the same time. Both athletes have to have rowed 500m before either can get off. For each No rep add 25meters to the row for that round.

Syncro Ring Push-ups: both athletes will be at the bottom and top of the rings at the same time.

WOD WARS 2018 Event 1 (AMRAP – Reps)

0-5:30: AMRAP

40 Deadlifts (rx155/95) (Int/masters 115/75) (Novice 75/55)

40 Shoulder to overhead

40 Front squats

40 Snatches

40 Overhead Squats

*One athlete works at a time. Non-working teammates wait in a designated area a few feet from

working athlete. Any type of snatch can be used. The weight must touch the ground each time.

-1 min transition-

6:30-12:00

AMRAP

20 Burpee box jump overs (24/20)

15 Ring muscle ups (Int/masters: Pull Ups) (Novice – Male: Pull Ups – Female: Ring Rows)

*One athlete works at a time. Non-working teammates wait in designated area a few feet from

working athlete. Novice can step up.