CROSSFIT

Strength

Deadlift 3×1 @ 90%

MetCon

7 Minute ARMAP of:

50 Double Unders

12 Pullups

*3 Minute Rest*

7 Minute ARMAP of:

50 DUs

12 T2B

*3 Minute Rest*

For Time:

100 Pushups

Last week of the strength cycle!!!

CROSSFIT

Mobility

Quads/Ankles

Strength

Back Squat 3×5 @ 80%

Incline Bench Press 5×6 (Ascending)

MetCon

For Time:

60 Thrusters (55/75#)

50 Bar Over Burpees

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Hang Power Cleans (55.75#)

20 Calorie Row/AB

Be sure to dress appropriately as we will be doing most of the WOD outdoors!!!

CROSSFIT

Strength

i. Back Squat 2×10 @ 70%

ii. Ring Dip Tabata

MetCon

3 Rounds For Time of:

400m Run

80′ Plate Drag Bear Crawl (25/45#)

25 S2OH (55/75#)

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Competition Details:

-Designed for FUN and for inclusion of BOTH Rx and Scaled Athletes

-Teams of 2 (Male/Female)

-Ages 16+

-Maximum of 20 Teams

-Teams MUST dress in themed costumes, AND provide a team name

-In-House Competition which means registration is limited to Members/Spouses/Family

-WODs will NOT be released prior to competition

-Register for the NOWS II HERE

-Team Names can be emailed to jeff@crossfit431.com

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Competition Standards

 Both athletes competing MUST be able to perform the following movements:

-OH Lunge Walk @ 25/45#

-Wall Balls (W:14/9 M:20#/10’)

-Deadlift 125/185#

-Back Squat 95/135#

-Double Unders

-KB Swings @ 1/1.5 Pood

-Clean And Jerk @ 75/115#

-Pullups (Not CTB)

-Box Hop 20/24”

-Thrusters @ 65/95#

-Snatch @ 55/75#

-Burpees

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There are TONS of prizes up for grabs including a FREE One Month Unlimited Membership, so don’t miss out!!!

1^st, 2^nd, 3^rd Place

Top Team Costume – Voted @ Competition

Top Individual Costume – Voted @ Competition

We also need volunteers!!! If you are looking to volunteer to help judge, or you have any other questions/concerns please email jeff@crossfit431.com

CROSSFIT

Lift

i. EMOTM 6 Minutes of:

Snatch (3) + OHS (3)

ii. Power Snatch

3×3 @ 60%

3×2 @ 70%

2×1 @ 80%

Strength

i. Bench Press 7×10

ii. Drop Ladder 10-1 of (In Partners):

CTB Pullups

iii. Increasing Ladder 1-10 of (In Partners):

Bent Over Rows (75/115#)

Mobility

Shoulders/Chest/Lats