HANG ON

ELITE INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 150/110

50' Handstand Walk

60 Toes to Bar

50' Handstand Walk

100' Axle Bar Front Rack Lunge 150/110

Time Cap: 9:00

MASTERS 35-39 INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 130/90

50' Handstand Walk

40 Toes to Bar

50' Handstand Walk

100' Axle Bar Front Rack Lunge 130/90

Time Cap: 9:00

HANG ON DETAILS

Athl

  • Individuals:

  • Handstand walk must be in 10' increments. If an athlete comes down before the 10' hash mark, they must start that segment over.

  • Teams:

  • You may tag in and out at any time.

  • Handstand walk: must be in 10' increments.

  • Synchro Toes to Bar (Rx Teams of 3): The rep counts when the feet of both athletes touch the bar at the same time.

  • Toes to Bar while one athlete hangs from the bar (Intermediate and Masters Teams of 3): One athlete will perform toes to bar while the other hangs from the bar. A minimum of 5 reps must be completed by an athlete before switching. 

A

MASTERS 40-49 INDIVIDUAL

 

For Time:

100' Axle Bar Front Rack Lunge 110/70

10 Axle Bar Shoulder to Overhead 110/70

30 Toes to Bar

10 Axle Bar Shoulder to Overhead 110/70

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

MASTERS 50+ INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 110/70

10 Axle Bar Shoulder to Overhead 110/70

20 Toes to Bar

10 Axle Bar Shoulder to Overhead 110/70

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

TEEN INDIVIDUAL

For Time:

100' Axle Bar Front Rack Lunge 110/70

30' Handstand Walk

30 Toes to Bar

30' Handstand Walk

100' Axle Bar Front Rack Lunge 110/70

Time Cap: 9:00

RX TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 150/110

50' Handstand Walk

20 Synchro Toes to Bar

INTERMEDIATE TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 130/90

50' Handstand Walk

20 Toes to Bar (one athlete hanging from bar)

SCALED TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 110/70

20 Axle Bar Shoulder to Overhead 110/70

20 Toes to Bar

MASTERS 35+ TEAMS OF 3

AMRAP 9:00

100' Axle Bar Front Rack Lunge 130/90

20 Axle Bar Shoulder to Overhead 130/90

20 Toes to Bar (one athlete hanging from bar)

© 2019 by  CrossFit Fargo. All rights reserved.

 

Hosted by:

CrossFit Fargo

www.crossfitfargo.com

 

 

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Location:

Scheels Arena, Fargo ND

Hulbert Aquatic Center

620 7th Ave E

West Fargo, ND 58078