The Switch

8:00 AMRAP consisting of 2:00 minute rounds
Each round consists of:

  • 30ft DB OH Lunges (Intermediate/Masters = Any carry of DBs) 45/30#s
    (Beginners = 20/15#s any carry)
  • Max Row / Bike for CALs

Score will be the sum of CALORIES of the Bike and Rower.

For each team a bike and a rower will be setup 30ft apart. Teams will start with one partner next to the bike and one next to the rower. At the beginning of each 2:00 round, including at the start, the partners will pickup their respective DBs and lunge towards the opposite side. Once a team member reaches the other side, they can then begin to row or bike. Partners do not have to wait for their partner to finish lunging to begin. Partners will be switching sides each round.

https://youtu.be/Bqep_FDfcMM
"Side-by-side"

10:00 AMRAP:

  • 20 Ricochet Wall Balls 
  • 20 Partner Burpees
  • 20 In-sync KB Snatch (Beginners will use a DB)

Rx = 20/14# @ 10/9′ / 70/55# KB
Intermediate/Masters = 14/10# @ 10/8′ / 55/35# KB
Beginners = 14/10# @ 10/8′ w/ no in between squat / 30/20# DB

Score = # of reps completed

Ricochet Wall Balls = Same as regular Wall Balls except ball is passed to other partner on each throw. Both partners squat each time whether they are throwing ball or receiving ball. 1 rep = each time ball hits target. (Beginners will only squat when they have the ball.)
Partner Burpees = Partners will alternate doing burpees and jumping over each other. See video (coming soon). Beginners will just alternate doing burpees.
In-sync KB Snatch = Partners will simultaneously Snatch each rep. Both partners must hold top full extended position for a rep to count.
Beginners will use a Dumbbell (DB) instead of a Kettlebell (KB).

https://youtu.be/rLKe_-QwUV4
"Avoid the Goat" T2Bs

For the mini-WODs each partner will do 3.

Max. # of T2Bs in 2:00 minutes

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

"Avoid the Goat" Russian KBS

For the mini-WODs each partner will do 3.

Max. # of Russian KBS in 2:00 minutes
​​​​​​​Rx - 100/70# / Scaled/Masters - 55/35#

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

"Avoid the Goat" HSPUs

For the mini-WODs each partner will do 3.

Max. # of HSPUs (Scaled/Masters do HR Push-ups) in 2:00 minutes

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

"Avoid the Goat" Max. Snatch

For the mini-WODs each partner will do 3.

Establish Max. Snatch 2:00 minutes (Masters and Scaled do G2O)

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

"Avoid the Goat" Bear Complex

For the mini-WODs each partner will do 3.

Max. # of Bear Complex in 2:00 minutes
Rx - 95/65#
Scaled/Masters - 65/45#

Each set of 7 Bear Complex = 1 Round / The only partial round that will count is the last one done. In other words you have to complete a full bear complex of 7 reps without setting down the bar before resting and starting another one.

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

"Avoid the Goat" BW Deadlifts

For the mini-WODs each partner will do 3.

Max. # of BW Deadlifts in 2:00 minutes
Masters/Scaled will do 60% of BW.
Wt. will be rounded down to nearest 5 lbs.

Each AMRAP is worth 20 points. (120 points total between all 6 mini-WODs)

Sat, January 27, 2018 7:30 AM - 1:00 PM Central Standard Time
FTX CrossFit
1010 Geneva Rd, Wheaton, Illinois, United States
FTX CrossFit
We are a CrossFit affiliate located in the Wheaton/Carol Stream area.

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