Frozen Fouresome – Winter – Internal Throwdown

January 24, 2017

Hey Gladiators,
It’s finally here
Time to SIGN UP FOR THE INTERNAL THROWDOWN
FEBRUARY 11th @ CrossFit East Providence
Doors open at 7am, Athlete meeting at 7:40, 1st Heat at 8am
Teams of 2 Same Sex, Advanced, Intermediate, Beginner Levels, $20/person

Follow this link to officially register your team: https://dartmouth-crossfit.triib.com/events/southcoast-crossfit-group-team-competition

You must register online, even though we have the sign up sheet in the gym, that will still be used to help everyone make teams.
If you still need a partner then put your name on the sheet or ask a coach and we will help you find a partner.
Inter-box relations are encouraged!!!

Here are the first drafts of the WODS:

WOD 1
AMRAP 11
Max Calorie Row + Max Rounds of
10 Clean and Jerks
10 Burpees over the bar
Partner 1: starts on the barbell and partner 2 starts on the row. Once partner one is finished with the 10 clean and jerks and 10 burpees then you will switch off the rower. You must witch after every round of the barbell and burpee couplet. Score is max calories + max reps of clean/jerks + burpees.

L3- (135,95)
L2- (95,65)
L1- (75,45)

WOD 2
“Giant Chipper”
AMRAP 14
100 Wall balls
80 Box Jump Overs
60 Kettlebell Swings
Max Heavy Bag Thrusters in remaining time

L3- WB (20,14) BJ (24,20) KB (70,53)
L2- WB (14,10) BJ/Step up (20,16) KB (53,35)
L1- WB (10,6) BJ/STep up (16,12) KB (35,20)
 

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  1. Willhuntforfood Reply

    Team rac
    Wod 1 Tim and Andy 161 rx
    Wod 2 Tim and Andy 4:12 left on clock finished 1 round rx

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