WOD 1: CrossFit Disco.
Cleans and Pull ups
10-9-8-7-6-5-4-3-2-1
Mens RX 185 lbs.
Womens RX 115 lbs
Mens Scaled 135 lbs.
Womens Scaled 65 lbs.
WOD 2: 50 Is Nifty
2000 Meter Row
50 Atlas Stone to Shoulder
50 Shoulder to Overhead
50 Partner Wallball Shots.
Men’s RX: 135 lbs large stone
Women’s Rx: 95 lbs Medium Stone
Scaled:
Men’s: 95lbs medium stone
Women’s: 40lbs small stone
Men’s RX: 135 lbs
Women’s Rx: 95 lbs
Scaled:
Men’s: 95lbs
Women’s: 65lbs
Standard medball weights & lines
for all genders and divisions.
WOD 3:
30-20-10 OHS rx:155/105 scaled:95/55
30-20-10 Box jumps rx:30/24 scaled:24/18
30-20-10 Axle Thrusters rx:135/95 scaled: 95/65
30-20-10 KB Snatch rx:53/35 scaled:35/26
30-20-10 T2B