10 Minutes Total for the Team to establish a 1rm Complex for each Athlete:
               Complex: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead

Notes:
* Athletes may rotate throughout the 10 minutes and go in any order.

* The Team has 10 minutes total to use as needed to get each Athlete to establish their complex.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 10lb, another 10lb, 5lb, 2.5lb. If an athlete on your team is above a 230lb Lift, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Any athlete may help change weights.
* Deadlifts are all touch and go without any pause or regrip of the barbell on the ground. A Re-grip of the barbell is allowed, but the barbell may not touch the ground to do so.

* Hang Cleans may be at power, above, or below the knee.

* Hang Cleans may be any style: Muscle, Power, Split, or Squat
* Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body. Judge will give a down signal after a completed lift. 

* Complex must be completed unbroken. For example, if an athlete misses the 2nd hang clean, the athlete must start the complex over at the beginning. 
* If the athlete misses any portion of complex and the barbell does not touch the ground, the Athlete may reattempt the missed lift and continue with the complex. 
* Score: A1 1rm Complex + A2 1rm Complex + A3 1rm Complex

1 NY Girls CROSSFIT ELKHORN
2 Gym Class Gladiators CROSSFIT ELKHORN
3 Girls Gone Fran IRON HERO CROSSFIT
4 Fuck Cancer CROSSFIT ELKHORN
1 Tres Snatches CROSSFIT MILLARD
2 Sisters with Blisters CROSSFIT ELKHORN
3 B.A.M (bad ass moms) SELF TRAINED
4 Burpees Outbreak RPE
1 Bitches Be Lifting CROSSFIT ELKHORN
2 CFCB Queens CROSSFIT COUNCIL BLUFFS
3 Kipping It Real CROSSFIT ELKHORN
4 Summer League CROSSFIT VISE DOWNTOWN
1 Bend and Snatch CROSSFIT ELKHORN
2 Crossfit On track Omaha Elkhorn CROSSFIT ELKHORN
3 Thick Thighs and a Small Fry CROSSFIT KINESIS
4 Beastmode Bitches CROSSFIT KINESIS

3 Rounds for Time:

               12 Cals AAB (BAM = 10 Cals)

               50yd Sandbag Front Rack Carry 70lbs (BAM = 50lbs)

               10 Sandbag Cleans 70lbs (BAM = 50lbs)

               100ft Rope Sled Pull 90lbs (BAM = 65lbs)

 

 

 

Notes:

* Athletes will work one at a time, each completing 1 round of the workout. Once Athlete 1 has completed the sled pull, they will tag Athlete 2 who will begin the 2nd round. Once Athlete 2 completes the sled pull, they will tag Athlete 3 who will begin the 3rd round. Time is complete when Athlete 3 completes the 100ft sled pull. 

* This workout will be performed as a floater to be completed throughout the day. Exact details will be released closer to the event with exact logistics briefed at the event. 

* Sandbag Front Rack Carry: Athletes will carry the sandbag in the front rack with 2 hands without the use of their shoulders or body to assist in the carry. Athletes will move 25yards down to a turnaround point and move 25yards back to the start position. Only completed 25yard sections will be counted towards the team score if team is time capped. 
* Sandbag Cleans: Athletes will bring a sandbag from the ground to the front rack in one fluid motion. Athletes may complete any style clean.

* Rope Sled Pull: Athletes will stand in one spot and pull a 100ft rope attached to a loaded sled 100ft. Athletes may use overhand, underhand, or mixed grip on the rope. A cone will be placed at the 50ft mark for teams that get time capped; entire sled must pass the cone in order to receive partial credit for the sled pull. 
* Rope Sled Pull Logistics: Athelete 1 will begin on the bike, carry, and cleans. The sled and rope will be set up 100ft away from them. Athlete 1 will run 100ft, grab the rope, run another 100ft to start pulling the rope. 

Once Athlete 1 finishes the 100ft rope and tags Athlete 2, Athlete 2 will begin. While Athlete 2 is biking, carrying, and cleaning, Athlete 1 or Athlete 3 can help find the beginning of the rope; but they cannot set up the rope, Athlete 2 will have to do that. Athlete 2 finishes the 100ft rope pull then runs back to tag Athlete 3 for final round. While Athlete 3 is biking, carrying, and cleaning, Athlete 1 or Athlete 2 can help find the beginning of the rope; but they cannot set up the rope, Athlete 3 will have to do that. Once Athlete 3 pulls the sled 100ft the workout is complete. 

* Workout is worth 516 reps for the Rx division (12 for AAB, 25 each 25yd carry, 10 for cleans, 50 for each 50ft rope), 510 reps for BAM division (10 for AAB, 25 each 25yd carry, 10 for cleans, 50 for each 50ft rope)
* Time Cap: 9 minutes
* Score = Time

1 Summer League CROSSFIT VISE DOWNTOWN
1 Beastmode Bitches CROSSFIT KINESIS
1 Fuck Cancer CROSSFIT ELKHORN
1 Burpees Outbreak RPE
1 Kipping It Real CROSSFIT ELKHORN
1 Thick Thighs and a Small Fry CROSSFIT KINESIS
1 Crossfit On track Omaha Elkhorn CROSSFIT ELKHORN
1 Girls Gone Fran IRON HERO CROSSFIT
1 Gym Class Gladiators CROSSFIT ELKHORN
1 B.A.M (bad ass moms) SELF TRAINED
1 Sisters with Blisters CROSSFIT ELKHORN
1 CFCB Queens CROSSFIT COUNCIL BLUFFS
1 Bend and Snatch CROSSFIT ELKHORN
1 NY Girls CROSSFIT ELKHORN
1 Tres Snatches CROSSFIT MILLARD
1 Bitches Be Lifting CROSSFIT ELKHORN

AMRAP in 15 Minutes:

               100 Double Unders (BAM = Single Unders)

               50 Shoulder to Overhead 115lbs (BAM = 75lbs)

               25 Burpee Box Jumps 20” (BAM = Step Ups allowed)

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point. There is no minimum work requirement. 

* Double Unders: 1 Jump for 2 rotations of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

* Single Unders: 1 jump for 1 rotation of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

 * Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body.

* Burpee Box Jump Overs: Athletes will Face the box, drop to the ground with their chest touching, stand back up and jump with two feet onto the box. On top of the box the Athlete does not need to come to full extension, but two feet are required to touch at the same time, and will then jump down to the other side for 1 repetition. The BAM division may step up on to the top of the box with the same standard at the top of the box. 

* Score: Reps

1 NY Girls CROSSFIT ELKHORN
2 Gym Class Gladiators CROSSFIT ELKHORN
3 Girls Gone Fran IRON HERO CROSSFIT
4 Fuck Cancer CROSSFIT ELKHORN
1 Tres Snatches CROSSFIT MILLARD
2 Sisters with Blisters CROSSFIT ELKHORN
3 B.A.M (bad ass moms) SELF TRAINED
4 Burpees Outbreak RPE
1 Bitches Be Lifting CROSSFIT ELKHORN
2 CFCB Queens CROSSFIT COUNCIL BLUFFS
3 Kipping It Real CROSSFIT ELKHORN
4 Summer League CROSSFIT VISE DOWNTOWN
1 Bend and Snatch CROSSFIT ELKHORN
2 Crossfit On track Omaha Elkhorn CROSSFIT ELKHORN
3 Thick Thighs and a Small Fry CROSSFIT KINESIS
4 Beastmode Bitches CROSSFIT KINESIS

9 Rounds for Time: 

5 Snatch: 

               Rnds 1-4: 65lbs (BAM = 55lbs)
                              Rnds 5-7: 85lbs (BAM = 65lbs)

Rnds 8-9: 115lbs (BAM = 75lbs)

10 Toes to Bar (BAM = Hanging Knee Raises)


Athlete Snatch Sequence:
Rnd 1: Athlete 1, 65lbs (BAM = 55lbs)
Rnd 2: Athlete 2, 65lbs (BAM = 55lbs)
Rnd 3: Athlete 3, 65lbs (BAM = 55lbs)
Rnd 4: Athlete 1, 65lbs (BAM = 55lbs)

Rnd 5: Athlete 2, 85lbs (BAM = 65lbs)
Rnd 6: Athlete 3, 85lbs (BAM = 65lbs)
Rnd 7: Athlete 1, 85lbs (BAM = 65lbs)

Rnd 8: Athlete 2, 115lbs (BAM = 75lbs)
Rnd 9: Athlete 3, 115lbs (BAM = 75lbs)

 

Notes:

* Athletes will pick the order they will go through the workout, and must stay in that order throughout the workout.
* Athletes will finish a complete round before the next athlete begins the next round.
* Athletes may help change the weight on the barbell while the previous athlete is finishing up their burpee box jump overs.
* Collars must be used on the barbell every attempt.
* Snatch may be any style: Muscle, Power, Split, Squat, and press outs are ok. Athletes must bring the bar from ground to overhead in 1 motion.
* Toes to Bar: Athlete will start by hanging from full extension from the bar, feet will pass behind the plane of the pull up bar, and 2 feet will touch the pull up bar at the same time. Athletes must come to full extension between reps.  

* Hanging Knee Raises: Athlete will start by hanging from full extension from the bar, any grip, to bringing their knees above the height of their hips. Athletes must come to full extension between reps, with their feet behind the plane of the pull-up bar.

* Time Cap: 12 minutes

* Score = Time

1 NY Girls CROSSFIT ELKHORN
2 Gym Class Gladiators CROSSFIT ELKHORN
3 Girls Gone Fran IRON HERO CROSSFIT
4 Fuck Cancer CROSSFIT ELKHORN
1 Tres Snatches CROSSFIT MILLARD
2 Sisters with Blisters CROSSFIT ELKHORN
3 B.A.M (bad ass moms) SELF TRAINED
4 Burpees Outbreak RPE
1 Bitches Be Lifting CROSSFIT ELKHORN
2 CFCB Queens CROSSFIT COUNCIL BLUFFS
3 Kipping It Real CROSSFIT ELKHORN
4 Summer League CROSSFIT VISE DOWNTOWN
1 Bend and Snatch CROSSFIT ELKHORN
2 Crossfit On track Omaha Elkhorn CROSSFIT ELKHORN
3 Thick Thighs and a Small Fry CROSSFIT KINESIS
4 Beastmode Bitches CROSSFIT KINESIS