09:00 AM - 10:15 AM
Workout No. 1: "Goin' HAM!"

With a Continuous Running Clock For Max Reps: 

Minutes 0:00 – 3:00 Max Reps Double Unders
Minutes 3:00 – 7:00 Max Reps Toes to Bar
Minutes 7:00 - 12:00 Max Calorie Row 

Notes:
*One athlete working at a time
*No min or max work requirement for any athlete
*Score = Total reps (DU+T2B+Row)

1 - 2Talls & 1Small Physics Crossfit 0 -
2 - Double Under Wonders Crossfit Fortis 0 -
3 - Gettin' Wheysted Crossfit Fortis 0 -
4 - MegaK2 CrossFit NCR 0 -
5 - Scaled AF Crossfit Actus 0 -
6 - Simply The Breast Crossfit Kemptville 0 -
1 - So Not Dumb-Belles Crossfit 1855 0 -
2 - Straight outta Bootcamp Crossfit Rush 0 -
3 - Team Rush Crossfit Rush 0 -
4 - Tears for beers Fortis CrossFit 0 -
5 - The Three Tatatears Crossfit Fortis 0 -
6 - Weights Before Dates Crossfit 1855 0 -
1 - Your Pace or Mine? Crossfit DSF 0 -
2 - Snatch Us If You Can Crossfit Closer 0 -
3 - 1827's Power Snatch Kids Crossfit 1827 0 -
4 - 3Cherry no affiliate 0 -
5 - All Chalked Up CrossFit Hintonburg 0 -
2 - Buckingham crossfit Buckingham CrossFit 0 -
3 - French Toast Mafia Crossfit Bytown 0 -
4 - Gertadottir Crossfit Actus 0 -
5 - Hakuna Masquata Longval Physical Park 0 -
6 - Harbilas Team Repaire crossfit 0 -
1 - Hintonburgirls CrossFit Hintonburg 0 -
2 - Mother Thrusters Crossfit Fortis 0 -
3 - Perfectly Imperfect Crossfit Fortis 0 -
4 - Pistols and Poptarts Crossfit Fortis 0 -
5 - Snap Crackle and Pop Unaffiliated 0 -
1 - Team JAK-ed Crossfit 1855 0 -
2 - Team Rush Crossfit Rush 0 -
3 - The Belleville Belles CrossFit Belleville 0 -
4 - The Broads Crossfit 1855 0 -
5 - Trip à trois Unaffiliated 0 -
10:35 AM - 11:40 AM
Workout No. 2: “Clean & Dirty“

With a 9 Minute Running Clock:
Establish a 1rm Clean and Jerk for each Athlete

Notes:
*Entire Team has 9 minutes total to divide up as they wish for each athlete to establish a max lift
*Clean may be any style: Muscle, Split, Power, Squat
*Jerk may be any style: Press, Push Press, Push Jerk, Power Jerk, Squat Jerk, Split Jerk (press out will be allowed)
*Collars must be used for the lift to be counted 
*Score = Athlete 1 1RM + Athlete 2 1RM + Athlete 3 1RM

1 - 2Talls & 1Small Physics Crossfit 0 -
2 - Double Under Wonders Crossfit Fortis 0 -
3 - Gettin' Wheysted Crossfit Fortis 0 -
4 - MegaK2 CrossFit NCR 0 -
5 - Scaled AF Crossfit Actus 0 -
6 - Simply The Breast Crossfit Kemptville 0 -
1 - So Not Dumb-Belles Crossfit 1855 0 -
2 - Straight outta Bootcamp Crossfit Rush 0 -
3 - Team Rush Crossfit Rush 0 -
4 - Tears for beers Fortis CrossFit 0 -
5 - The Three Tatatears Crossfit Fortis 0 -
6 - Weights Before Dates Crossfit 1855 0 -
1 - Your Pace or Mine? Crossfit DSF 0 -
2 - Snatch Us If You Can Crossfit Closer 0 -
3 - 1827's Power Snatch Kids Crossfit 1827 0 -
4 - 3Cherry no affiliate 0 -
5 - All Chalked Up CrossFit Hintonburg 0 -
2 - Buckingham crossfit Buckingham CrossFit 0 -
3 - French Toast Mafia Crossfit Bytown 0 -
4 - Gertadottir Crossfit Actus 0 -
5 - Hakuna Masquata Longval Physical Park 0 -
6 - Harbilas Team Repaire crossfit 0 -
1 - Hintonburgirls CrossFit Hintonburg 0 -
2 - Mother Thrusters Crossfit Fortis 0 -
3 - Perfectly Imperfect Crossfit Fortis 0 -
4 - Pistols and Poptarts Crossfit Fortis 0 -
5 - Snap Crackle and Pop Unaffiliated 0 -
1 - Team JAK-ed Crossfit 1855 0 -
2 - Team Rush Crossfit Rush 0 -
3 - The Belleville Belles CrossFit Belleville 0 -
4 - The Broads Crossfit 1855 0 -
5 - Trip à trois Unaffiliated 0 -
12:00 PM - 01:30 PM
Workout No. 3: “Burpee Sammie“

For time:
90 Deadlifts 125/85
20 Synchronized Burpees
60 Shoulder to Overhead 75/55
20 Synchronized
Burpees
30 Pull-Ups/Jumping Pull-Ups
20 Synchronized Burpees

Notes:
*No min or max work requirement for any athlete
*Team will get 1 barbell and will be required to change out the weight from 125lbs to 75lbs OR 85lbs to 55lbs. Collars must be used prior to the first rep of S2OH. 
*S2OH may be any style: Press, Push Press, Push Jerk, Power Jerk, Squat Jerk, Split Jerk (press out will be allowed)
*For synchro burpees, all 3 athlete’s must be chest down at the same time before they can jump back up to the starting position. 
*Time Cap: 14 Minutes
*Score = Time

1 - 2Talls & 1Small Physics Crossfit 0 -
2 - Double Under Wonders Crossfit Fortis 0 -
3 - Gettin' Wheysted Crossfit Fortis 0 -
4 - MegaK2 CrossFit NCR 0 -
5 - Scaled AF Crossfit Actus 0 -
6 - Simply The Breast Crossfit Kemptville 0 -
1 - So Not Dumb-Belles Crossfit 1855 0 -
2 - Straight outta Bootcamp Crossfit Rush 0 -
3 - Team Rush Crossfit Rush 0 -
4 - Tears for beers Fortis CrossFit 0 -
5 - The Three Tatatears Crossfit Fortis 0 -
6 - Weights Before Dates Crossfit 1855 0 -
1 - Your Pace or Mine? Crossfit DSF 0 -
2 - Snatch Us If You Can Crossfit Closer 0 -
3 - 1827's Power Snatch Kids Crossfit 1827 0 -
4 - 3Cherry no affiliate 0 -
5 - All Chalked Up CrossFit Hintonburg 0 -
2 - Buckingham crossfit Buckingham CrossFit 0 -
3 - French Toast Mafia Crossfit Bytown 0 -
4 - Gertadottir Crossfit Actus 0 -
5 - Hakuna Masquata Longval Physical Park 0 -
6 - Harbilas Team Repaire crossfit 0 -
1 - Hintonburgirls CrossFit Hintonburg 0 -
2 - Mother Thrusters Crossfit Fortis 0 -
3 - Perfectly Imperfect Crossfit Fortis 0 -
4 - Pistols and Poptarts Crossfit Fortis 0 -
5 - Snap Crackle and Pop Unaffiliated 0 -
1 - Team JAK-ed Crossfit 1855 0 -
2 - Team Rush Crossfit Rush 0 -
3 - The Belleville Belles CrossFit Belleville 0 -
4 - The Broads Crossfit 1855 0 -
5 - Trip à trois Unaffiliated 0 -
02:00 PM - 03:20 PM
Workout No. 4: "Fortis Finale"

With a 12 minute continuous running clock, 1a and 1b are completed simultaneously.

1a. Bar Hang

1b. 6 Rounds of:
6 DB Hang Clean & Jerk 35/20 
25 Ft Single arm DB OH Lunges 35lbs (25 Ft DB Front Rack Lunge 20lbs)
6 DB Hang Clean & Jerk 35/20 
25 Ft Single arm DB OH Lunges 35lbs (25 Ft DB Front Rack Lunge 20lbs)

Notes: 
* No min work requirement. 
* Athlete 1 will be working on 1a, Athlete 2 will be working on 1b, Athlete 3 will be resting. 
* If Athlete 1 breaks from bar hang hold,Athlete 2 will have to stop the DB work until Athlete 1 returns to bar hold. 
* Athlete must finish 1 full round of 1b. before switching out with another teammate. 
* For every rep short, 1 second will be added to the 12 minute time cap.
* Score = Time

1 - 2Talls & 1Small Physics Crossfit 0 -
2 - Double Under Wonders Crossfit Fortis 0 -
3 - Gettin' Wheysted Crossfit Fortis 0 -
4 - MegaK2 CrossFit NCR 0 -
5 - Scaled AF Crossfit Actus 0 -
6 - Simply The Breast Crossfit Kemptville 0 -
1 - So Not Dumb-Belles Crossfit 1855 0 -
2 - Straight outta Bootcamp Crossfit Rush 0 -
3 - Team Rush Crossfit Rush 0 -
4 - Tears for beers Fortis CrossFit 0 -
5 - The Three Tatatears Crossfit Fortis 0 -
6 - Weights Before Dates Crossfit 1855 0 -
1 - Your Pace or Mine? Crossfit DSF 0 -
2 - Snatch Us If You Can Crossfit Closer 0 -
3 - 1827's Power Snatch Kids Crossfit 1827 0 -
4 - 3Cherry no affiliate 0 -
5 - All Chalked Up CrossFit Hintonburg 0 -
2 - Buckingham crossfit Buckingham CrossFit 0 -
3 - French Toast Mafia Crossfit Bytown 0 -
4 - Gertadottir Crossfit Actus 0 -
5 - Hakuna Masquata Longval Physical Park 0 -
6 - Harbilas Team Repaire crossfit 0 -
1 - Hintonburgirls CrossFit Hintonburg 0 -
2 - Mother Thrusters Crossfit Fortis 0 -
3 - Perfectly Imperfect Crossfit Fortis 0 -
4 - Pistols and Poptarts Crossfit Fortis 0 -
5 - Snap Crackle and Pop Unaffiliated 0 -
1 - Team JAK-ed Crossfit 1855 0 -
2 - Team Rush Crossfit Rush 0 -
3 - The Belleville Belles CrossFit Belleville 0 -
4 - The Broads Crossfit 1855 0 -
5 - Trip à trois Unaffiliated 0 -