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FESTIVUS GAMES

17
Apr

FESTIVUS GAMES

 

CrossFit Deerfield Beach – CrossFit

Metcon

Metcon (Time)

WOD 1: ROW SO HARDFor Time:

Row 1K

50 Wall Ball

Score = Time

Intermediate Males: #20/ 10′

Intermediate Females: #14/ 9′

Novice Males: #14/ 9′

Novice Females: #10/ 9′
There is a 10 minute time cap for WOD 1

Metcon

Metcon (AMRAP – Reps)

WOD 2: QUAD BUSTER

With a running clock:

0-2:00: Max Front Squats in 2 Minutes (135/95/95/65)

2:01-3:59: Rest

4:00-10:00: AMRAP 6 Minutes

6 Power Clean (135/95/95/65)

6 Bar Over Burpees
There are 2 scores for this WOD

Score 1 = Reps of Front Squats

Score 2 = Reps in the 6 Minute AMRAP

Metcon

Metcon (AMRAP – Reps)

WOD 3: 5 & 15

AMRAP 5 Minutes:

5 Push Press (115/75/75/45)

15 Box Jumps (20″)

Rest 1 Minute

Max Double Unders in 1 minute

Max Single Unders in 1 minute
Score 1 = Reps in the 5 Minute AMRAP

Score 2 = Reps of Double Unders (Intermediate ) or Single Unders (Novice)

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