For Time | 15 Minute Time Cap

2 rounds 


  • 30 snatch 

  • 30 synchro burpees over bar (two athletes)

Loads:


  • Male Intermediate: 115lbs

  • Male Scaled: 75lbs
  • Female Intermediate: 75lbs
  • Female Scaled: 55lbs


Followed by


2 rounds

  • 
30 Synchro Burpees Over Bar
  • 
20 Snatch 

Loads:

  • Male Intermediate: 125lbs
  • 
Male Scaled: 85lbs
  • Female Intermediate: 85lbs
  • Female Scaled: 65lbs

*Teams may split reps as desired*

1 CF Now Kipping It Real CROSSFIT NOW
2 Flex Appeal CROSSFIT MILO
3 3 meat platter CROSSFIT MILO
4 HOLD MY BEER & WATCH THIS IRON GRIP CROSSFIT
1 Now & Later CROSSFIT NOW
2 Powerpuff Girls CROSSFIT MILO
3 Corbin’s Angels CROSSFIT PURGATORY
4 Just the Kip CROSSFIT POWERTRAIN
1 Tres Amigas CROSSFIT LANISTA
2 Who Dis? CROSSFIT MILO
3
4
1 Barbells and Babes CROSSFIT PURGATORY
2 Chalk Blockers IRON GRIP CROSSFIT
3 The Amazons CROSSFIT LANISTA
4
1 Triple Threat CROSSFIT TUCSON
2 WOD Now Wine Later CROSSFIT MILO
3
4
1 99 Problems and The Snatch Is One CROSSFIT 520
2 Bearded Wunderkin WILDCAT CROSSFIT
3 Jacked in the Box IRON GRIP CROSSFIT
4
1 Milo Boys CROSSFIT MILO
2 Trio Manigos CROSSFIT LANISTA
3
4

For Time | 15 Minute Time Cap

  • 300 Double Unders / 300 Single Unders (Scaled)
  • 200 Wall Balls
  • 100 Toes to Bar (Intermediate) / Knee Raises (Scaled)

Loads:

  • Male Intermediate: 20lbs to 10ft target
  • 
Male Scaled: 14lbs to 10ft target

  • Female Intermediate: 14lbs to 9ft target

  • Female Scaled: 10lbs to 9ft target

*Teams may split reps as desired*

1 CF Now Kipping It Real CROSSFIT NOW
2 Flex Appeal CROSSFIT MILO
3 3 meat platter CROSSFIT MILO
4 HOLD MY BEER & WATCH THIS IRON GRIP CROSSFIT
1 Now & Later CROSSFIT NOW
2 Powerpuff Girls CROSSFIT MILO
3 Corbin’s Angels CROSSFIT PURGATORY
4 Just the Kip CROSSFIT POWERTRAIN
1 Tres Amigas CROSSFIT LANISTA
2 Who Dis? CROSSFIT MILO
3
4
1 Barbells and Babes CROSSFIT PURGATORY
2 Chalk Blockers IRON GRIP CROSSFIT
3 The Amazons CROSSFIT LANISTA
4
1 Triple Threat CROSSFIT TUCSON
2 WOD Now Wine Later CROSSFIT MILO
3
4
1 99 Problems and The Snatch Is One CROSSFIT 520
2 Bearded Wunderkin WILDCAT CROSSFIT
3 Jacked in the Box IRON GRIP CROSSFIT
4
1 Milo Boys CROSSFIT MILO
2 Trio Manigos CROSSFIT LANISTA
3
4

For Time | 12 Minute Time Cap

5 rounds

  • 12 Hang Squat Cleans
  • 24 Shoulder to Overhead
  • 36 Alt. Rev Front Rack Lunges  

Loads:

  • Male Intermediate: 50lbs
  • 
Male Scaled: 35lbs

  • Female Intermediate: 35lbs
  • 
Female Scaled: 20lbs

*Teams may split reps as desired*

1 CF Now Kipping It Real CROSSFIT NOW
2 Flex Appeal CROSSFIT MILO
3 3 meat platter CROSSFIT MILO
4 HOLD MY BEER & WATCH THIS IRON GRIP CROSSFIT
1 Now & Later CROSSFIT NOW
2 Powerpuff Girls CROSSFIT MILO
3 Corbin’s Angels CROSSFIT PURGATORY
4 Just the Kip CROSSFIT POWERTRAIN
1 Tres Amigas CROSSFIT LANISTA
2 Who Dis? CROSSFIT MILO
3
4
1 Barbells and Babes CROSSFIT PURGATORY
2 Chalk Blockers IRON GRIP CROSSFIT
3 The Amazons CROSSFIT LANISTA
4
1 Triple Threat CROSSFIT TUCSON
2 WOD Now Wine Later CROSSFIT MILO
3
4
1 99 Problems and The Snatch Is One CROSSFIT 520
2 Bearded Wunderkin WILDCAT CROSSFIT
3 Jacked in the Box IRON GRIP CROSSFIT
4
1 Milo Boys CROSSFIT MILO
2 Trio Manigos CROSSFIT LANISTA
3
4

12 minute AMRAP

  • Row for Calories
  • Chest to Bar Pull Ups / Ring Rows

Reps:

  • Male Intermediate: 80 cals, 40 C2B Pull ups
  • 
Male Scaled: 60 cals, 30 Ring rows

  • Female Intermediate: 60 cals, 30 C2B Pull ups
  • 
Female Scaled: 40 cals, 30 Ring rows

    *Teams may split reps as desired*
1 CF Now Kipping It Real CROSSFIT NOW
2 Flex Appeal CROSSFIT MILO
3 3 meat platter CROSSFIT MILO
4 HOLD MY BEER & WATCH THIS IRON GRIP CROSSFIT
1 Now & Later CROSSFIT NOW
2 Powerpuff Girls CROSSFIT MILO
3 Corbin’s Angels CROSSFIT PURGATORY
4 Just the Kip CROSSFIT POWERTRAIN
1 Tres Amigas CROSSFIT LANISTA
2 Who Dis? CROSSFIT MILO
3
4
1 Barbells and Babes CROSSFIT PURGATORY
2 Chalk Blockers IRON GRIP CROSSFIT
3 The Amazons CROSSFIT LANISTA
4
1 Triple Threat CROSSFIT TUCSON
2 WOD Now Wine Later CROSSFIT MILO
3
4
1 99 Problems and The Snatch Is One CROSSFIT 520
2 Bearded Wunderkin WILDCAT CROSSFIT
3 Jacked in the Box IRON GRIP CROSSFIT
4
1 Milo Boys CROSSFIT MILO
2 Trio Manigos CROSSFIT LANISTA
3
4