// 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 Courageous's Short Stacks CROSSFIT COURAGEOUS
2 Jingle Belles CHATTANOOGA FUNCTIONAL FITNESS
3 Sleigh All Day INDEPENDENT
4 The Three Mimoskateers SCRUFFY CITY CROSSFIT
5 Aggressively Average CROSSFIT PISTOL CREEK
6 All A.S.S. No Gas CROSSFIT PISTOL CREEK
7 Another Night at the Bar ROCKYTOP CROSSFIT
8 Fit Fit Hurray CHATTANOOGA FUNCTIONAL FITNESS
1 VALLEY GIRLS Clinch Valley Crossfit
2 We Match UNATTACHED
3 Low Squats High Standards Clinch Valley Crossfit
4 Older Than You CROSSFIT FIRST CREEK FOUNTAIN CITY
5 The Power Buff Girls CROSSFIT COURAGEOUS
6 Threat Level Midnight CROSSFIT ONE VALLEY
7
8
1 Aggressively Average CROSSFIT KNOXVILLE
2 Courageous Halls CROSSFIT COURAGEOUS
3 Everything Hurts Part 2 CROSSFIT PISTOL CREEK
4 Hybrids INDEPENDENT
5 Dwight Schrute’s Army of Champions ROCKY TOP CROSSFIT
6 Gingerbeards and a dude that’s weird MOSSY CREEK FITNESS
7 Hilltoppers RESULT FITNESS
8 Parks & Wreck CROSSFIT FIRST CREEK FOUNTAIN CITY
1 Meat Sweats 3 BRIDGES CROSSFIT
2 Monster Trucks CHATTANOOGA FUNCTIONAL FITNESS
3 One Valley Freedom CROSSFIT ONE VALLEY
4 Stud Alert CROSSFIT ONEVALLEY
5 Poor Choices CROSSFIT FIRST CREEK FOUNTAIN CITY
6 Toon Squad SECRET CITY CROSSFIT
7 Two Piece and a Biscuit CROSSFIT KNOXVILLE
8 Wheysted Blondes SECRET CITY CROSSFIT

// 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 Courageous's Short Stacks CROSSFIT COURAGEOUS
2 Jingle Belles CHATTANOOGA FUNCTIONAL FITNESS
3 Sleigh All Day INDEPENDENT
4 The Three Mimoskateers SCRUFFY CITY CROSSFIT
5 Aggressively Average CROSSFIT KNOXVILLE
6 Courageous Halls CROSSFIT COURAGEOUS
7 Everything Hurts Part 2 CROSSFIT PISTOL CREEK
8 Hybrids INDEPENDENT
1 VALLEY GIRLS Clinch Valley Crossfit
2 We Match UNATTACHED
3 Aggressively Average CROSSFIT PISTOL CREEK
4 All A.S.S. No Gas CROSSFIT PISTOL CREEK
5 Meat Sweats 3 BRIDGES CROSSFIT
6 Monster Trucks CHATTANOOGA FUNCTIONAL FITNESS
7 One Valley Freedom CROSSFIT ONE VALLEY
8 Stud Alert CROSSFIT ONEVALLEY
1 Another Night at the Bar ROCKYTOP CROSSFIT
2 Fit Fit Hurray CHATTANOOGA FUNCTIONAL FITNESS
3 Low Squats High Standards Clinch Valley Crossfit
4 Older Than You CROSSFIT FIRST CREEK FOUNTAIN CITY
5 Dwight Schrute’s Army of Champions ROCKY TOP CROSSFIT
6 Gingerbeards and a dude that’s weird MOSSY CREEK FITNESS
7 Hilltoppers RESULT FITNESS
8 Parks & Wreck CROSSFIT FIRST CREEK FOUNTAIN CITY
1 The Power Buff Girls CROSSFIT COURAGEOUS
2 Threat Level Midnight CROSSFIT ONE VALLEY
3 Two Piece and a Biscuit CROSSFIT KNOXVILLE
4 Wheysted Blondes SECRET CITY CROSSFIT
5 Poor Choices CROSSFIT FIRST CREEK FOUNTAIN CITY
6 Toon Squad SECRET CITY CROSSFIT
7
8

// 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 Courageous's Short Stacks CROSSFIT COURAGEOUS
2 Jingle Belles CHATTANOOGA FUNCTIONAL FITNESS
3 Sleigh All Day INDEPENDENT
4 The Three Mimoskateers SCRUFFY CITY CROSSFIT
5 VALLEY GIRLS Clinch Valley Crossfit
6 We Match UNATTACHED
7 Aggressively Average CROSSFIT PISTOL CREEK
8 All A.S.S. No Gas CROSSFIT PISTOL CREEK
1 Another Night at the Bar ROCKYTOP CROSSFIT
2 Fit Fit Hurray CHATTANOOGA FUNCTIONAL FITNESS
3 Low Squats High Standards Clinch Valley Crossfit
4 Older Than You CROSSFIT FIRST CREEK FOUNTAIN CITY
5 The Power Buff Girls CROSSFIT COURAGEOUS
6 Threat Level Midnight CROSSFIT ONE VALLEY
7 Two Piece and a Biscuit CROSSFIT KNOXVILLE
8 Wheysted Blondes SECRET CITY CROSSFIT
1 Aggressively Average CROSSFIT KNOXVILLE
2 Courageous Halls CROSSFIT COURAGEOUS
3 Everything Hurts Part 2 CROSSFIT PISTOL CREEK
4 Hybrids INDEPENDENT
5 Meat Sweats 3 BRIDGES CROSSFIT
6 Monster Trucks CHATTANOOGA FUNCTIONAL FITNESS
7 One Valley Freedom CROSSFIT ONE VALLEY
8 Stud Alert CROSSFIT ONEVALLEY
1 Dwight Schrute’s Army of Champions ROCKY TOP CROSSFIT
2 Gingerbeards and a dude that’s weird MOSSY CREEK FITNESS
3 Hilltoppers RESULT FITNESS
4 Parks & Wreck CROSSFIT FIRST CREEK FOUNTAIN CITY
5 Poor Choices CROSSFIT FIRST CREEK FOUNTAIN CITY
6 Toon Squad SECRET CITY CROSSFIT
7
8

// 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 Courageous's Short Stacks CROSSFIT COURAGEOUS
2 Jingle Belles CHATTANOOGA FUNCTIONAL FITNESS
3 Sleigh All Day INDEPENDENT
4 The Three Mimoskateers SCRUFFY CITY CROSSFIT
5 VALLEY GIRLS Clinch Valley Crossfit
6 We Match UNATTACHED
7 Aggressively Average CROSSFIT PISTOL CREEK
8 All A.S.S. No Gas CROSSFIT PISTOL CREEK
1 Another Night at the Bar ROCKYTOP CROSSFIT
2 Fit Fit Hurray CHATTANOOGA FUNCTIONAL FITNESS
3 Low Squats High Standards Clinch Valley Crossfit
4 Older Than You CROSSFIT FIRST CREEK FOUNTAIN CITY
5 The Power Buff Girls CROSSFIT COURAGEOUS
6 Threat Level Midnight CROSSFIT ONE VALLEY
7 Two Piece and a Biscuit CROSSFIT KNOXVILLE
8 Wheysted Blondes SECRET CITY CROSSFIT
1 Aggressively Average CROSSFIT KNOXVILLE
2 Courageous Halls CROSSFIT COURAGEOUS
3 Everything Hurts Part 2 CROSSFIT PISTOL CREEK
4 Hybrids INDEPENDENT
5 Meat Sweats 3 BRIDGES CROSSFIT
6 Monster Trucks CHATTANOOGA FUNCTIONAL FITNESS
7 One Valley Freedom CROSSFIT ONE VALLEY
8 Stud Alert CROSSFIT ONEVALLEY
1 Dwight Schrute’s Army of Champions ROCKY TOP CROSSFIT
2 Gingerbeards and a dude that’s weird MOSSY CREEK FITNESS
3 Hilltoppers RESULT FITNESS
4 Parks & Wreck CROSSFIT FIRST CREEK FOUNTAIN CITY
5 Poor Choices CROSSFIT FIRST CREEK FOUNTAIN CITY
6 Toon Squad SECRET CITY CROSSFIT
7
8