// Women Scaled
12min AMRAP
12 Sync Ring Row
12 Squat Cleans (75lbs)
12 Sync Ring Row
10 Squat Cleans (95lbs)
12 Sync Ring Row
8 Squat Cleans (105lbs)
12 Sync Ring Row
6 Squat Cleans (115lbs)
12 Sync Ring Row
4 Squat Cleans (125lbs)
12 Sync Ring Row
2 Squat Cleans (130lbs)
12 Sync Ring Row
AMRAP Squat Cleans (135lbs)

*Can’t change weights while doing Ring Rows*

// Men Scaled
12min AMRAP
12 Sync Ring Row
12 Squat Cleans (115lbs)
12 Sync Ring Row
10 Squat Cleans (135lbs)
12 Sync Ring Row
8 Squat Cleans (155lbs)
12 Sync Ring Row
6 Squat Cleans (175lbs)
12 Sync Ring Row
4 Squat Cleans (185lbs)
12 Sync Ring Row
2 Squat Cleans (195lbs)
12 Sync Ring Row
AMRAP Squat Cleans (205lbs)

*Can’t change weights while doing Ring Rows*

// Women Intermediate
12min AMRAP
12 Synchro Chest-to-bar Pullups
12 Squat Cleans (115lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (125lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (135lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (145lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (155lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (175lbs)

*Can’t change weights while doing chest-to-bar pullups*

// Men Intermediate
12min AMRAP
12 Synchro Chest-to-bar Pullups
12 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (185lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (205lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (225lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (245lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (265lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (275lbs)

*Can’t change weights while doing chest-to-bar pullups*

1 Grub Club FORGED STEELE CROSSFIT
2 Shake & Bake (INDEPENDENT ATHLETICS)
3 Out Lifting Muggles CROSSFIT NOLA
4 Squat Goals KREWE DU CROSSFIT
5 We're Just Here for the Free Shirt CROSSFIT NOLA
6 Snatch 5th Avenue KREWE DU CROSSFIT
7
8
1 Girl Gang CROSSFIT ST LANDRY
2 WOD NOW, WINE LATER KREWE DU CROSSFIT
3 M C Squared CROSSFIT DERIDDER
4 Thicc 'n Quicc REDSTICK CROSSFIT
5 eMOMS CROSSFIT NOLA 504
6 Vertically Challenged CROSSFIT NOLA 504
7
8
1 Big Easy BIG EASY CROSSFIT
2 Chasing Excellence CROSSFIT NOLA 504
3 Epstein Didn’t Kill Himself (INDEPENDENT)
4 Team Viper CROSSFIT NOLA 504
5 ThrowDownTown CROSSFIT NOLA
6 Unicorns & Stuff (name is a work in progress) CROSSFIT NOLA
7
8
1 Be as you wish to seem CROSSFIT VIRTUS
2 Dad Bods CROSSFIT VIRTUS PRAIRIEVILLE
3 Double Thunders (INDEPENDENT)
4 Forging Elite Averageness CROSSFIT NOLA 504
5 Hakuna Tabata KREWE DU CROSSFIT
6 Santa's Slay Boyz
7
8
1 RAD ROENTGENS CROSSFIT NOLA 504
2 McComb MS. Monsters (INDEPENDENT)
3 Wolfpac CROSSFIT NOLA
4 Team Virtus CROSSFIT VIRTUS
5 Rhabdo Fa Sho! OLE GLORY CROSSFIT
6 Uptown Showdown CROSSFIT NOLA
7 AMP'd CROSSFIT NOLA 504
8 Crawling to the Finish Line CROSSFIT NOLA

// Women Scaled
14 minute CAP
6 Rounds for time*
100 Single Unders
25 Wall Balls (10lbs – 9ft)
15 Deadlifts (105lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

// Men Scaled
14 minute CAP
6 Rounds for time*
100 Single Unders
25 Wall Balls (14lbs – 10ft)
15 Deadlifts (155lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

// Women Intermediate
14 minute CAP
6 Rounds for time*
50 Double Unders
25 Wall Balls (14lbs – 9ft)
15 Deadlifts (145lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

// Men Intermediate
14 minute CAP
6 Rounds for time*
50 Double Unders
25 Wall Balls (20lbs – 10ft)
15 Deadlifts (225lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

1 Grub Club FORGED STEELE CROSSFIT
2 Shake & Bake (INDEPENDENT ATHLETICS)
3 Out Lifting Muggles CROSSFIT NOLA
4 Squat Goals KREWE DU CROSSFIT
5 We're Just Here for the Free Shirt CROSSFIT NOLA
6 Snatch 5th Avenue KREWE DU CROSSFIT
7
8
1 Girl Gang CROSSFIT ST LANDRY
2 WOD NOW, WINE LATER KREWE DU CROSSFIT
3 M C Squared CROSSFIT DERIDDER
4 Thicc 'n Quicc REDSTICK CROSSFIT
5 eMOMS CROSSFIT NOLA 504
6 Vertically Challenged CROSSFIT NOLA 504
7
8
1 Big Easy BIG EASY CROSSFIT
2 Chasing Excellence CROSSFIT NOLA 504
3 Epstein Didn’t Kill Himself (INDEPENDENT)
4 Team Viper CROSSFIT NOLA 504
5 ThrowDownTown CROSSFIT NOLA
6 Unicorns & Stuff (name is a work in progress) CROSSFIT NOLA
7
8
1 Be as you wish to seem CROSSFIT VIRTUS
2 Dad Bods CROSSFIT VIRTUS PRAIRIEVILLE
3 Double Thunders (INDEPENDENT)
4 Forging Elite Averageness CROSSFIT NOLA 504
5 Hakuna Tabata KREWE DU CROSSFIT
6 Santa's Slay Boyz
7
8
1 RAD ROENTGENS CROSSFIT NOLA 504
2 McComb MS. Monsters (INDEPENDENT)
3 Wolfpac CROSSFIT NOLA
4 Team Virtus CROSSFIT VIRTUS
5 Rhabdo Fa Sho! OLE GLORY CROSSFIT
6 Uptown Showdown CROSSFIT NOLA
7 AMP'd CROSSFIT NOLA 504
8 Crawling to the Finish Line CROSSFIT NOLA

// Women Scaled
10 minute AMRAP
Hanging Knee Raise
Burpee Box Overs (20in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes


// Men Scaled
10 minute AMRAP
Hanging Knee Raise
Burpee Box Overs (24in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

// Women Intermediate
10 minute AMRAP
Toes to Bar
Burpee Box Jump Overs (20in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes


// Men Intermediate
10 minute AMRAP
Toes to Bar
Burpee Box Jump Overs (24in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

1 Grub Club FORGED STEELE CROSSFIT
2 Shake & Bake (INDEPENDENT ATHLETICS)
3 Out Lifting Muggles CROSSFIT NOLA
4 Squat Goals KREWE DU CROSSFIT
5 We're Just Here for the Free Shirt CROSSFIT NOLA
6 Snatch 5th Avenue KREWE DU CROSSFIT
7
8
1 Girl Gang CROSSFIT ST LANDRY
2 WOD NOW, WINE LATER KREWE DU CROSSFIT
3 M C Squared CROSSFIT DERIDDER
4 Thicc 'n Quicc REDSTICK CROSSFIT
5 eMOMS CROSSFIT NOLA 504
6 Vertically Challenged CROSSFIT NOLA 504
7
8
1 Big Easy BIG EASY CROSSFIT
2 Chasing Excellence CROSSFIT NOLA 504
3 Epstein Didn’t Kill Himself (INDEPENDENT)
4 Team Viper CROSSFIT NOLA 504
5 ThrowDownTown CROSSFIT NOLA
6 Unicorns & Stuff (name is a work in progress) CROSSFIT NOLA
7
8
1 Be as you wish to seem CROSSFIT VIRTUS
2 Dad Bods CROSSFIT VIRTUS PRAIRIEVILLE
3 Double Thunders (INDEPENDENT)
4 Forging Elite Averageness CROSSFIT NOLA 504
5 Hakuna Tabata KREWE DU CROSSFIT
6 Santa's Slay Boyz
7
8
1 RAD ROENTGENS CROSSFIT NOLA 504
2 McComb MS. Monsters (INDEPENDENT)
3 Wolfpac CROSSFIT NOLA
4 Team Virtus CROSSFIT VIRTUS
5 Rhabdo Fa Sho! OLE GLORY CROSSFIT
6 Uptown Showdown CROSSFIT NOLA
7 AMP'd CROSSFIT NOLA 504
8 Crawling to the Finish Line CROSSFIT NOLA

// Women Scaled
15 minute cap
60cal Row
50 Synchro Dumbbell Hang Snatch (20lbs)
60cal Row
50 Synchro Dumbbell Hang Clean & Jerk (20lbs)
60cal Row
50 Synchro Dumbbell Thruster (20lbs)

*Athletes can switch out as desired

// Men Scaled
15 minute cap
75cal Row
50 Synchro Dumbbell Hang Snatch (35lbs)
75cal Row
50 Synchro Dumbbell Hang Clean & Jerk (35lbs)
75cal Row
50 Synchro Dumbbell Thruster (35lbs)

*Athletes can switch out as desired

// Women Intermediate
15 minute cap
60cal Row
50 Synchro Dumbbell Hang Snatch (35lbs)
60cal Row
50 Synchro Dumbbell Hang Clean & Jerk (35lbs)
60cal Row
50 Synchro Dumbbell Thruster (35lbs)

*Athletes can switch out as desired

// Men Intermediate
15 minute cap
75cal Row
50 Synchro Dumbbell Hang Snatch (50lbs)
75cal Row
50 Synchro Dumbbell Hang Clean & Jerk (50lbs)
75cal Row
50 Synchro Dumbbell Thruster (50lbs)

*Athletes can switch out as desired

1 Grub Club FORGED STEELE CROSSFIT
2 Shake & Bake (INDEPENDENT ATHLETICS)
3 Out Lifting Muggles CROSSFIT NOLA
4 Squat Goals KREWE DU CROSSFIT
5 We're Just Here for the Free Shirt CROSSFIT NOLA
6 Snatch 5th Avenue KREWE DU CROSSFIT
7
8
1 Girl Gang CROSSFIT ST LANDRY
2 WOD NOW, WINE LATER KREWE DU CROSSFIT
3 M C Squared CROSSFIT DERIDDER
4 Thicc 'n Quicc REDSTICK CROSSFIT
5 eMOMS CROSSFIT NOLA 504
6 Vertically Challenged CROSSFIT NOLA 504
7
8
1 Big Easy BIG EASY CROSSFIT
2 Chasing Excellence CROSSFIT NOLA 504
3 Epstein Didn’t Kill Himself (INDEPENDENT)
4 Team Viper CROSSFIT NOLA 504
5 ThrowDownTown CROSSFIT NOLA
6 Unicorns & Stuff (name is a work in progress) CROSSFIT NOLA
7
8
1 Be as you wish to seem CROSSFIT VIRTUS
2 Dad Bods CROSSFIT VIRTUS PRAIRIEVILLE
3 Double Thunders (INDEPENDENT)
4 Forging Elite Averageness CROSSFIT NOLA 504
5 Hakuna Tabata KREWE DU CROSSFIT
6 Santa's Slay Boyz
7
8
1 RAD ROENTGENS CROSSFIT NOLA 504
2 McComb MS. Monsters (INDEPENDENT)
3 Wolfpac CROSSFIT NOLA
4 Team Virtus CROSSFIT VIRTUS
5 Rhabdo Fa Sho! OLE GLORY CROSSFIT
6 Uptown Showdown CROSSFIT NOLA
7 AMP'd CROSSFIT NOLA 504
8 Crawling to the Finish Line CROSSFIT NOLA