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 Average savages CROSSFIT SWORN
2 Be J.L.S. CROSSFIT SWORN
3 Blister Sisters CROSSFIT 54
4 Forty-Something (competition) Virgins CROSSFIT 54
5 KGS CROSSFIT NC
1 Paul's NC Crossfit Finale NC CROSSFIT
2 Swole Sisters CROSSFIT NC
3 Team - Mighty Muscled Mommas CROSSFIT 54
4 Thrivers THRIVE FIT
5 Dumbbells & Donuts CROSSFIT SWORN
1 CSGF GARAGE GYM
2 Tres Beefcakes CROSSFIT54
3 3 queens CROSSFIT SWORN
4 CrossFit NC's Last Stand CROSSFIT NC
5 Gym Class Zeros CROSSFIT 54

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 9ft target

  • Female Intermediate: 14lbs to 9ft target

  • Female Scaled: 10lbs to 9ft target

*Teams may split reps as desired*

1 Average savages CROSSFIT SWORN
2 Be J.L.S. CROSSFIT SWORN
3 Blister Sisters CROSSFIT 54
4 Forty-Something (competition) Virgins CROSSFIT 54
5 KGS CROSSFIT NC
1 Paul's NC Crossfit Finale NC CROSSFIT
2 Swole Sisters CROSSFIT NC
3 Team - Mighty Muscled Mommas CROSSFIT 54
4 Thrivers THRIVE FIT
5 Dumbbells & Donuts CROSSFIT SWORN
1 CSGF GARAGE GYM
2 Tres Beefcakes CROSSFIT54
3 3 queens CROSSFIT SWORN
4 CrossFit NC's Last Stand CROSSFIT NC
5 Gym Class Zeros CROSSFIT 54

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 Average savages CROSSFIT SWORN
2 Be J.L.S. CROSSFIT SWORN
3 Blister Sisters CROSSFIT 54
4 Forty-Something (competition) Virgins CROSSFIT 54
5 KGS CROSSFIT NC
1 Paul's NC Crossfit Finale NC CROSSFIT
2 Swole Sisters CROSSFIT NC
3 Team - Mighty Muscled Mommas CROSSFIT 54
4 Thrivers THRIVE FIT
5 Dumbbells & Donuts CROSSFIT SWORN
1 CSGF GARAGE GYM
2 Tres Beefcakes CROSSFIT54
3 3 queens CROSSFIT SWORN
4 CrossFit NC's Last Stand CROSSFIT NC
5 Gym Class Zeros CROSSFIT 54

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 Average savages CROSSFIT SWORN
2 Be J.L.S. CROSSFIT SWORN
3 Blister Sisters CROSSFIT 54
4 Forty-Something (competition) Virgins CROSSFIT 54
5 KGS CROSSFIT NC
1 Paul's NC Crossfit Finale NC CROSSFIT
2 Swole Sisters CROSSFIT NC
3 Team - Mighty Muscled Mommas CROSSFIT 54
4 Thrivers THRIVE FIT
5 Dumbbells & Donuts CROSSFIT SWORN
1 CSGF GARAGE GYM
2 Tres Beefcakes CROSSFIT54
3 3 queens CROSSFIT SWORN
4 CrossFit NC's Last Stand CROSSFIT NC
5 Gym Class Zeros CROSSFIT 54