How I met your mother

Each Athlete complete one round till next athlete can start.

350 m Row

20 American KB Swings

350 m Run

TC - 12 min

90210

Every 90 sec Female Team and then Male Team work on completing Squat Clean and Front Squats complex. 

Round 1: 1 Squat Clean + 5 Front Squats
Rund 2: 1 Squat Clean + 4 Front Squats
Round 3: 1 Squat Clean + 3 Front Squats
Round 4: 1 Squat Clean + 2 Front Squats
Rund 5: 1 Squat Clean + max reps of Front Squat 

RX  // INT
70/50  // 50/40
80/60 // 60/45
90/70  // 70/50
100/75 //80/55
110/80 //90/60

House of Cards - I

Mixed Pairs are working together to complete as many synchronised Bar Muscle Ups or Chest to Bar Pull ups as possible. 

4 min AMRAP

Sync Bar Muscle Ups // Chest to Bar Pull ups

- 1 min Rest - 

House of Cards - II

After 1 min rest mixed pair do synchronised work on Handstand Push ups during mixed pair athletes hold bar in deadlift hold. Partner Deadlifts can be done during mixed pair is holding Handstand hold. Mixed PAIRS can switch as needed. Intermediate mixed team ATHLETES can switch as needed.

21 - 15 - 9  // 15 - 12 - 9

Sync Strict HSPU // DL hold

Partner DL // HS hold

21 -15 - 9 // 15 - 12 - 9

Sync Kipping HSPU // DL hold

Partner DL // HS hold

Time cap: 12min

F-R-I-E-N-D-S

Mixed pair work together and can move from one station to other when both partners are done all reps needed. Second pair can start do the work when first pair has finished.

20/10 Cals Bike

20 Thrusters (RX: 45 // 30, Intermediate: 35 // 25)

10 Burpees Box Jump Over 30/24”

20 Thrusters 

20/10 Cals Bike

Time cap: 12min

The Big Bang Theory- Final

Athlete must complete one round before other athlete start.

20 Cals SkiErg

10 Snatches  RX: 61/43  Intermediate: 45/35 

50 Heavy Double Under // Double Under

Time Cap - 8 min

Sun, November 25, 2018 8:00 AM - 8:00 PM W. Europe Standard Time
AXT CROSSFIT
Ehrenbergstraße 15, Berlin, Deutschland
WOD UP?
"WOD UP?" is city based Fitness competition that unites local CrossFit Boxes and their Members to compete in Teams of 4 - 2 Male and 2 Female Athletes.

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