Location: Track

850M Sandbag Run as a team 

(Two sandbags/Team of 3 Rx: 50/30lbs, Rec: 30:20lbs)

During the Run any athlete may carry either bag and you made trade bags with your teammate at any point.

Once all members have finished the run complete the following:

120 Sandbag squats

60 Sandbags over shoulder

1 beauties and the beast 2 INDEPENDENT
2 Two Jerks and a Snatch TRESTLE STRENGTH +FITNESS
3 Beauties and the beast CROSSFIT KENSHO/ WHOLEFIT
1 BIG MVMT STRENGTH
2 three amigos CROSSFIT KENSHO/ WHOLEFIT
3 The Hulking Ho(e)gy's LIVEWELL4LIFE
1 You Had Me At Bacon TRESTLE
2 WOD Now, Bacon & Beers Later BOB'S FITNESS STUDIO
3 2 Eggs and A Sausage BOB'S FITNESS STUDIO
1 Scaled G.O.A.T HYBRID FITNESS/ CROSSFIT 1175
2 Select Random Characters WHOLEFIT
3 Pace and Love CROSSFIT LONDON ON
1 Aggressively Average TRESTLE STRENGTH +FITNESS
2 BMP CROSSFIT KENSHO
3 NOTORIOUS B.L.T CROSSFIT KENSHO/ WHOLEFIT
1 Third Wheel WHOLEFIT
2 RSC Black RURAL CROSSFIT
3 The MisFits REV3K
1 Rainbow Kitten Surprise CROSSFIT 4379
2 Snatchaholics CROSSFIT KENSHO
3 team baby hands CROSSFIT LONDON ON

Location: Track

AMRAP 10 MINUTES
6-12-18-24-30...
Deadlifts (225/155) (REC: 185/135)
Pull-ups (Rec: Ring Rows)

 

One team member working at a time, teams will complete as many rounds and reps as possible of deadlift and pull-ups in 10 minutes.  In the first round of the workout, teams perform 6 deadlifts, followed by 6 pull-ups. The required reps for both movements increase by 6 in each subsequent round.  

1 beauties and the beast 2 INDEPENDENT
2 Two Jerks and a Snatch TRESTLE STRENGTH +FITNESS
3 Beauties and the beast CROSSFIT KENSHO/ WHOLEFIT
1 BIG MVMT STRENGTH
2 three amigos CROSSFIT KENSHO/ WHOLEFIT
3 The Hulking Ho(e)gy's LIVEWELL4LIFE
1 You Had Me At Bacon TRESTLE
2 WOD Now, Bacon & Beers Later BOB'S FITNESS STUDIO
3 2 Eggs and A Sausage BOB'S FITNESS STUDIO
1 Scaled G.O.A.T HYBRID FITNESS/ CROSSFIT 1175
2 Select Random Characters WHOLEFIT
3 Pace and Love CROSSFIT LONDON ON
1 Aggressively Average TRESTLE STRENGTH +FITNESS
2 BMP CROSSFIT KENSHO
3 NOTORIOUS B.L.T CROSSFIT KENSHO/ WHOLEFIT
1 Third Wheel WHOLEFIT
2 RSC Black RURAL CROSSFIT
3 The MisFits REV3K
1 Rainbow Kitten Surprise CROSSFIT 4379
2 Snatchaholics CROSSFIT KENSHO
3 team baby hands CROSSFIT LONDON ON

Location: Track

20/10/5 Reps

Snatches & Muscle Ups

Athletes will complete 20 Snatches as a team at 135 for males and 95 for females then complete 20 muscle-ups. 
 Time:                                

Athletes will then add weight to their own bars to complete 10 snatches at 155/105 then complete 10 muscle ups. 
 Time:                                

On the third and final round, the athletes' task will be to hit 5 snatches at 185/125 before completing 5 muscle ups 

There is a 12-minute time cap* One athlete works at a time, the reps may be divided however the team chooses. Rec athletes will perform Pull-ups instead of Muscle-ups and the barbells will be loaded with 95/55, 115/75 & 135/95 respectively
Tie Breaker is the time each round is completed.

 

1 beauties and the beast 2 INDEPENDENT
2 Two Jerks and a Snatch TRESTLE STRENGTH +FITNESS
3 Beauties and the beast CROSSFIT KENSHO/ WHOLEFIT
1 BIG MVMT STRENGTH
2 three amigos CROSSFIT KENSHO/ WHOLEFIT
3 The Hulking Ho(e)gy's LIVEWELL4LIFE
1 You Had Me At Bacon TRESTLE
2 WOD Now, Bacon & Beers Later BOB'S FITNESS STUDIO
3 2 Eggs and A Sausage BOB'S FITNESS STUDIO
1 Scaled G.O.A.T HYBRID FITNESS/ CROSSFIT 1175
2 Select Random Characters WHOLEFIT
3 Pace and Love CROSSFIT LONDON ON
1 Aggressively Average TRESTLE STRENGTH +FITNESS
2 BMP CROSSFIT KENSHO
3 NOTORIOUS B.L.T CROSSFIT KENSHO/ WHOLEFIT
1 Third Wheel WHOLEFIT
2 RSC Black RURAL CROSSFIT
3 The MisFits REV3K
1 Rainbow Kitten Surprise CROSSFIT 4379
2 Snatchaholics CROSSFIT KENSHO
3 team baby hands CROSSFIT LONDON ON

100m Sled Drag (180)


30 DB Thrusters  (Elite: 50s/35s) (Rec: 35s/25s)
20 BBJO
30 Devil’s Presses 
20 BBJO
30 DB Thrusters


100m Sled Drag(180)

*Rec Sled Weight is 90 lbs on sled

1 beauties and the beast 2 INDEPENDENT
2 Two Jerks and a Snatch TRESTLE STRENGTH +FITNESS
3 Beauties and the beast CROSSFIT KENSHO/ WHOLEFIT
1 BIG MVMT STRENGTH
2 three amigos CROSSFIT KENSHO/ WHOLEFIT
3 The Hulking Ho(e)gy's LIVEWELL4LIFE
1 You Had Me At Bacon TRESTLE
2 WOD Now, Bacon & Beers Later BOB'S FITNESS STUDIO
3 2 Eggs and A Sausage BOB'S FITNESS STUDIO
1 Scaled G.O.A.T HYBRID FITNESS/ CROSSFIT 1175
2 Select Random Characters WHOLEFIT
3 Pace and Love CROSSFIT LONDON ON
1 Aggressively Average TRESTLE STRENGTH +FITNESS
2 BMP CROSSFIT KENSHO
3 NOTORIOUS B.L.T CROSSFIT KENSHO/ WHOLEFIT
1 Third Wheel WHOLEFIT
2 RSC Black RURAL CROSSFIT
3 The MisFits REV3K
1 Rainbow Kitten Surprise CROSSFIT 4379
2 Snatchaholics CROSSFIT KENSHO
3 team baby hands CROSSFIT LONDON ON