CrossFit Prototype , Integrated Martial Arts – CrossFit

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Mop the deck (Weight)

5 minute max calorie row.

-Teams will row for 5 minutes breaking up the row between both partners. Teams will switch off however they want, but each team member must row at least 1 time.

2 minute rest

7 minutes to establish heavy complex for each team member:

Hang clean (full or power)

Front squat

Touch and go clean (full or power)

*One partner works at a time, one bar for each team. Hang clean and touch and go clean can be full or power clean.

Grip it and Rip it! (AMRAP – Rounds and Reps)

RX

9 min AMRAP format

70 Toes to Bar buy in. These can be broken up anyway you like between both partners

AMRAP

6 Ground to Overhead 115/75

6 Burpees over the bar

Partners have to complete full rounds before switching. One person works at a time.

Score is rounds plus reps.

Scaled

9 minutes AMRAP format

70 Ab Mat Sit-up buy in

AMRAP

6 Ground to Overhead (95/55)

6 Burpee Over the Bar

Partners have to complete full rounds before switching. One person works at a time. Score is rounds + reps

Chipmunks (AMRAP – Reps)

15 minute AMRAP

Treat this like a chipper, if you finish in the time allowed start over from the beginning. Score is total reps.

RX

200 Double unders

80 Pull ups, partner hangs from the bar

60 Box jump overs 24,20-no step up allowed

40 Ring dips, partner holds at top (support hold)

20 Dead lifts each – only one bar (225,155)

*400 reps per cycle

Scaled

250 Single unders

80 American KB swings, partner holds top of deadlift with barbell (165, 115)

60 Box jump over 24,20 (can step up over box)

40 Push-ups (chest to ab mat), partner holds top of push up

20 Deadlifts EACH (40 total) (165,115) *athlete 1 must finish 20 DL before athlete 2 can start their 20 DL’s

**470 reps per cycle

Metcon (Time)

FINAL WOD TBA

*Top 3 Rx Men and Women compete