Long Island.  The first of its kind on The Island.  Two Days.  Make the culmination of your summer exactly what you were hoping for, CrossFit competition at its best.  Kill the weekend 5k blues with a serious fitness challenge.  This is your answer!  Cash prizes for top finishers.

We will be announcing details shortly, but you will compete with everyone there, and in ONE WOD you will also compete with every competitor at The Vermonster!  This is an awesome arrangement that you won’t want to miss (this might include competitors at two other competitions as well)!

DAY 1: 

Event 1:

 Clean and Overhead in 10 min

- pick up weight, rack it on shoulders, then overhead anyhow

- as many attempts as needed in the 10 min

- once racked, as many attempts as needed to get overhead will be allowed – i.e. power clean x 1, split jerk x 3 attempts is allowed

- athlete MUST show control overhead at judges discretion per rep

Males will Cap @ 315 lb/225 lb

Females will Cap @ 225 lb./155 lb.

 Event 2:

 RX:

 7 min AMRAP

150 Double Under Buy in

+

7 Wall Balls (20 lb/14lb)

7 CTB Pullups

 Scaled:

7 min AMRAP

300 Singles buy in

+

7 Wall Balls (14 lb/12 lb)

7 Pullups (All scaled Competitors will have the option to do 14 Jumping Pullups)

**Score will be total reps**

Event 3:

 RX:

4 Rounds

8 Deadlift (225/155)

8 Toes to Bar

+

4 Rounds:

8 KB swings (2/1.5)

8 Burpee over Box(24”/20”)

Scaled:

4 Rounds:

8 Deadlifts (155/105)

8 Unanchored Sit ups

+

4 rounds:

8 Kb Swings (1.5/1)

8 Burpees

Day 2: 

Event 4:

 RX:

5 Rounds For Time:

500m Row

10 OH Squats (95/65)

 Scaled:

4 Rounds:

500m Row

10 OH Squats (65/45)

**8:30 am athletes meeting on the 25^th for further questions regarding the workouts**

**All Athletes will be responsible to supply their own jump rope for WOD #2**