15 min AMRAP

Intermediate

100 Double Unders
30 Chest to Bar Pull-ups
30 DB Shoulder to Overhead (50lbs/35lbs)
30 Toe To Bar
100 Double Unders
40 Chest to Bar Pull-ups
40 DB Shoulder to Overhead (50lbs/35lbs)
40 Toe To Bar
100 Double Unders
50 Chest to Bar Pull-ups
50 DB Shoulder to Overhead (50lbs/35lbs)
50 Toe To Bar
100 Double Unders
60 Chest to Bar Pull-ups
60 DB Shoulder to Overhead (50lbs/35lbs)
60 Toe To Bar

Scaled

150 Single Unders
30 Ring Rows
30 DB Shoulder to Overhead (35lbs/20lbs)
30 Hanging Knee Raises
150 Single Unders
40 Ring Rows
40 DB Shoulder to Overhead (35lbs/20lbs)
40 Hanging Knee Raises
150 Single Unders
50 Ring Rows
50 DB Shoulder to Overhead (35lbs/20lbs)
50 Hanging Knee Raises
150 Single Unders
60 Ring Rows
60 DB Shoulder to Overhead (35lbs/20lbs)
60 Hanging Knee Raises

1 3 Peas in a WOD MOTIV ATHLETICS
2 Impact Zone IMPACT ZONE
3 Super Scrubs MOTIV ATHLETICS
4 Trouble Makerz IMPACT ZONE
1 2 Guys 1 Cop MOTIV ATHLETICS
2
3 A BENZ AND A DREAM MOTIV ATHLETICS
4 Bandit Bear Express INDEPENDENT
1 2Fit2Quit MOTIV ATHLETICS
2
3 Motiv Black MOTIV ATHLETICS
4
1 CGX-Rated CGX CROSSFIT
2
3 Does Your Doc Even Crossfit? MOTIV ATHLETICS
4 Dream Crushers CROSSFIT HUD
Saturday - Jan 12

Time Cap: 10 minutes

Find 5 RM Front Squat from the floor
Score is total weight added from all 3 athletes

1 Impact Zone IMPACT ZONE
2 3 Peas in a WOD MOTIV ATHLETICS
3 Super Scrubs MOTIV ATHLETICS
4 Trouble Makerz IMPACT ZONE
1 2 Guys 1 Cop MOTIV ATHLETICS
2
3 A BENZ AND A DREAM MOTIV ATHLETICS
4 Bandit Bear Express INDEPENDENT
1 2Fit2Quit MOTIV ATHLETICS
2
3 Motiv Black MOTIV ATHLETICS
4
1 CGX-Rated CGX CROSSFIT
2
3 Does Your Doc Even Crossfit? MOTIV ATHLETICS
4 Dream Crushers CROSSFIT HUD

10 min AMRAP

Intermediate

12 Partner Deadlifts (405lbs/265lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
12 DB Front Rack Box Step Overs (35lbs/20lbs)

Scaled

12 Partner Deadlifts (315lbs/205lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
8 DB Farmers Carry Box Step Overs (35lbs/20lbs)

1 3 Peas in a WOD MOTIV ATHLETICS
2 Impact Zone IMPACT ZONE
3 Super Scrubs MOTIV ATHLETICS
4 Trouble Makerz IMPACT ZONE
1 2 Guys 1 Cop MOTIV ATHLETICS
2
3 A BENZ AND A DREAM MOTIV ATHLETICS
4 Bandit Bear Express INDEPENDENT
1 2Fit2Quit MOTIV ATHLETICS
2
3 Motiv Black MOTIV ATHLETICS
4
1 CGX-Rated CGX CROSSFIT
2
3 Does Your Doc Even Crossfit? MOTIV ATHLETICS
4 Dream Crushers CROSSFIT HUD

Time Cap: 12 minutes

Intermediate

6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (50lbs/35lbs)

*each athlete must complete 2 full rounds*

Scaled

6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (35lbs/20lbs)

*each athlete must complete 2 full rounds*

1 3 Peas in a WOD MOTIV ATHLETICS
2 Impact Zone IMPACT ZONE
3 Super Scrubs MOTIV ATHLETICS
4 Trouble Makerz IMPACT ZONE
1 2 Guys 1 Cop MOTIV ATHLETICS
2
3 A BENZ AND A DREAM MOTIV ATHLETICS
4 Bandit Bear Express INDEPENDENT
1 2Fit2Quit MOTIV ATHLETICS
2
3 Motiv Black MOTIV ATHLETICS
4
1 CGX-Rated CGX CROSSFIT
2
3 Does Your Doc Even Crossfit? MOTIV ATHLETICS
4 Dream Crushers CROSSFIT HUD