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In-House Competition - Team and Individual

Saturday, September 28, 2019, 3:00 PM


There is Team and Individual Competition . Teams will consist of one male and one female. Individual Competition will have Male and Female Divisions. Two person teams made up of one male competitor and one female competitor will perform the following workouts:WOD 1:Crossfit Open 15.1 - 7 min AMRAPRX:15 Toes to Bar10 Deadlifts (115 M, 75 F)5 snatchesImmediately into: 5 mins to find1RM clean and jerkScaled:15 Knee to Elbow10 Deadlifts (95, 65)5 SnatchesImmediately into:5 mins to find 1RM clean and jerkWOD 2:RX:Crossfit Open 13.4 - For Time100 Wallballs (20, 14)200 m run100 box jumps (24, 20)200 m run100 Dumbbell snatches (50 M, 35 F)200 m runScaled:100 Wallballs (14, 10)200 m Run100 Box Jumps (24, 20) - can do step ups200 m run100 DB snatches (35, 20)200 M RunWOD 3: Regional Workout 12.4RX:For Time:50 Back Squats (135 M, 95 F)40 Pull ups30 Shoulder to Overhead50 Front Squats (95 M, 65 F)40 Pull Ups30 Shoulder to Overhead50 Overhead Squats (65 M, 45 F)40 Pull ups30 Shoulder to OverheadScaled: Weights for Back squat (115, 75)Front Squat (75, 55)Overhead Squat (65, 45)Individuals will compete in the following WODS:WOD 1:7 Minute AMRAP:RX -10 Overhead Squats (75 M, 55 F)6 Chest to Bar Pull upsScaled:10 Front Squats ( 75,55)6 Pull upsWOD 2:RX:21-15-9Bar-Facing BurpeesShoulder to Overhead (135,95)Immediately into:5 minutes to find 1RM SnatchScaled:21-15-9Bar-Facing BurpeesShoulder to Overhead (115,75)Immediately into:5 mins to find 1RM SnatchWOD 3:RX: Linda10, 9, 8, 7, 6, 5, 4, 3, 2, 1Deadlift (225, 155)Bench Press (155, 105)Squat Cleans (135, 95)Scaled:Deadlift (185, 125)Bench Press (135, 95)Squat Cleans (95, 65)

Tickets: https://www.eventbrite.com/e/in-house-competition-team-and-individual-tickets-71426315031?aff=aff0eventful

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2968 Ask-Kay Drive , #b
Smyrna, GA

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