Barbells are  Complex - Flo 1

In 12 minutes each member will complete 1 max effort complex of:

1 Snatch (pwr or Squat)

2 Hang Snatches (pwr or Squat)

3 OHS

*Score is Total Team Weight in 12 mins 

*ONCE THE BARBELL LEAVES THE GROUND YOU MUST COMPLETE ALL MOVEMENTS IN SUCCESSION BEFORE RETURNING THE BARBELL TO THE GROUND.

WOD 1 - Devil's and Dumbbells

RX:

16min AMRAP:

64 Pull-ups 

48 DB Box Step-overs 24/20" 50/35#

*must travel over the long edge of the box

64 Toes-to-Bar

32 Devils press

*chest to ground and elbow lock out over head

144 DU's 

*Work can be broken up as the team sees fit.

*M/M and F/F Teams 

Score is Rounds plus Reps

Scaled:

16min AMRAP:

32 Pull-ups 

48 DB Box Step-overs 24/20" 35/20#

*must travel over the long edge of the box

64 Hanging Knee Raises

*CrossFit Open Standards on the Hanging Knee Raises

32 Devils press 35/20#

*chest to ground and elbow lock out over head

144 SU's 

*Work can be broken up as the team sees fit.

*M/M and F/F Teams 

Score is Rounds plus Reps

Bikes and Bridges

Teams will perform the following for Time:

RX:

100 Echo Cals

400m Bridge Run

*8 min Cap

*Course will be up the stairs over the bridge, down the ramp to cone turn and back using stairs to return to start/finish.

Scaled:

80 Echo Cals

400m Bridge Run 

*8 min Cap

*Course will be up the stairs over the bridge, down the ramp to cone turn and back using stairs to return to start/finish.


Synchronicity

At 3-2-1 one M/F pair will perform 1 Round of the following couplet alternating complete rounds until 10 Rounds (5 Rounds/couple) have been completed for time:

10 Synchro Deadlifts RX 360# Scaled 270#

10 Synchro Wallballs RX & Scaled 20/14# 

While one M/F pair is completing the couplet the other M/F pair will chip away at the team total on the Concept 2 Rowing machine of 3500m.  Once 1 round of the couplet has been completed then the M/F pairs will switch places with a tag out.  

*There is a 16min Cap on the workout. If your team completes the row prior to the completion of the 10 rounds then the tag out results in additional rest for the pair.  Teams will receive 2 separate scores for this workout 1 for the 10 rounds and a second score for the time to complete the row.  

3500m Row

*There is a 5 Burpee Penalty for any Barbell dropped from the top.  This is solely a safety precaution and nothing more.

3500m Row

Team Total Row 3500m for Time

Should the team get time capped, they will earn 1 rep/100m rowed.

Sat, September 15, 2018 8:00 AM - 5:00 PM Mountain Standard Time
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