Workout 1

RX Division

Pair 1 (M/F)
4 Rounds per Athlete
10 power cleans (155/115)
12 Pistols

Pair 2 (M/F)
2 Rounds per Athlete 
50ft HSW
10 SB Squats (150/100)
50ft Sandbag Carry


Scaled Division
Pair 1 (M/F)
4 Rounds per Athlete
10 Power Cleans (95/65)
20 D-Ball Squats (30/20)

Pair 2 (M/F)
2 Rounds per Athlete
50ft Wheelbarrow
10 Sandbag Squats (100/75)
50ft Sandbag Carry (100/75)

Workout 2

RX Division (M/M/F/F)
Buy In
30/24 Cal Row
then 
2 rounds
50ft Overhead Walking Lunge (95/65)
12 Squat Snatches (95/65)
then
Cash Out
30/24 Cal Assault Bike


Scaled Division (M/M/F/F)
Scaled Division 
Buy In
30/24 Cal Row
then 
2 rounds
50ft Front Rack Walking Lunge (95/65)
12 Squat Cleans (95/65)
then
Cash Out
30/24 Cal Assault Bike

Workout 3

RX Divison
50 Synchronized Toes to Bar
4 Rope Climbs
100 Chest to Bars
4 Rope Climbs
12 Bar Muscle Ups


Scaled Division
50 Synchronized Knee Raises
25 Burpee Pull-ups
50 Synchronized Shoulder to Overhead (95/65)
​​​​​​​25 Burpee Pull-ups

Floater

RX Division
Pair 1
50 Sandbag Over Box (150/100) (40in)

Pair 2
50 Burpee Box Jump Overs (40 in)


Scaled Division
Pair 1
50 Sandbag Over Box (100/75) (40in)

Pair 2
50 Burpee Box Jump Overs (40 in)

Final Knock Out Rounds

RX- Knock out Rounds
1st place vs. 4th place 
2nd vs. 3rd

Teams choose which portion Male 1 Female 1 will complete. If athlete is unable to complete workout, for every movement not complete, :30 seconds will be added. If an athlete fails at a movement, they can do max deadlifts and each deadlift will take 1 second off their time.


2 MIN CAP
Athlete 1
35 Double Unders
9 Hang Cleans (185/115)
6 Hang Cleans (205/135)
3 Hang Cleans (225/155)
1 Peg Board

Athlete 2
35 Double Unders
9 Shoulder to Overhead (185/115)
6 Shoulder to Overhead (205/135)
3 Shoulder to Overhead (225/155)
1 Peg Board


Scaled
1st place vs. 4th place 
Teams choose which portion Male 1 Female 1 will complete
2 MIN CAP
Athlete 1
15 Burpees
12 Double Dumbbell Deadlift (30/20)
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to Overhead 
1 Seated hand over hand sled pull (90/45)

Athlete 2 
15 Burpees
12 Double Dumbbell Deadlift (50/35)
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to Overhead 
1 Seated hand over hand sled pull (90/45)

Final Knockout Round 2

RX- Knock out Rounds
1st place vs. 4th place 
2nd vs. 3rd

Teams choose which portion Male 1 Female 1 will complete. If athlete is unable to complete workout, for every movement not complete, :30 seconds will be added. If an athlete fails at a movement, they can do max deadlifts and each deadlift will take 1 second off their time.


2 MIN CAP
Athlete 1
35 Double Unders
9 Hang Cleans (185/115)
6 Hang Cleans (205/135)
3 Hang Cleans (225/155)
1 Peg Board

Athlete 2
35 Double Unders
9 Shoulder to Overhead (185/115)
6 Shoulder to Overhead (205/135)
3 Shoulder to Overhead (225/155)
1 Peg Board


Scaled
1st place vs. 4th place 
Teams choose which portion Male 1 Female 1 will complete
2 MIN CAP
Athlete 1
15 Burpees
12 Double Dumbbell Deadlift (30/20)
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to Overhead 
1 Seated hand over hand sled pull (90/45)

Athlete 2 
15 Burpees
12 Double Dumbbell Deadlift (50/35)
9 Dumbbell Hang Power Clean
6 Dumbbell Shoulder to Overhead 
1 Seated hand over hand sled pull (90/45)

Sat, May 14, 2022 8:00 AM - Mon, May 16, 2022 7:00 PM Morocco Standard Time
Northern Suffolk CrossFit

Copyright © Wodify Technologies Ltd 2022. All rights reserved. For company information and other legal bits, see our Terms of Service.
We are using cookies hope that's cool. Here's our Privacy Policy