Heavy & 'Nasty

ELITE INDIVIDUAL

10 Rounds for Time: 

9 Wall Ball Shots 30/20# to 10/9'

3 Ring Muscle ups

1 Clean 225/155#

Time Cap: 14:00

Heavy & 'Nasty Details

Athl

  • Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist. 

  • All non-working athletes will remain on the start mat. 

  • Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed. 

A

MASTERS 35-39 INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 30/20# to 10/9'

3/1 Ring Muscle ups

1 Clean 225/125#

Time Cap: 14:00

MASTERS 40-49 INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 30/14# to 10/9'

2 Bar Muscle ups/4 C2B Pull ups

1 Clean 185/105#

Time Cap: 14:00

MASTERS 50+ INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 20/14# to 10/9'

5 C2B/5 Chin over Bar Pull ups

1 Clean 155/95#

Time Cap: 14:00

TEEN INDIVIDUAL

10 Rounds for Time:

9 Wall Ball Shots 20/14# to 10/9'

6 C2B Bar Pull ups

1 Clean 145/85#

Time Cap: 14:00

RX TEAMS OF 3

AMRAP 14:00

Partner A: 

9 Wall Ball Shots 30/20# to 10/9'

3 Ring Muscle ups

1 Clean 225/145#

Partner B:

9 Wall Ball Shots 30/20# to 10/9'

3 Bar Muscle ups

1 Clean 225/145#

Partner C:

9 Wall Ball Shots 30/20# to 10/9'

9 C2B Pull ups

1 Clean 225/145#

Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.

INTERMEDIATE TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 30/20# to 10/9'

6 C2B Pull ups

1 Clean 185/115#

Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.

SCALED TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 20/14# to 10/9'

6 Pull ups

1 Clean 135/85#

Athletes may sub in and out as desired. 

MASTERS 35+ TEAMS OF 3

AMRAP 14:00

9 Wall Ball Shots 30/20# to 10/9'

6 C2B Pull ups

1 Clean 155/105#

Athletes may sub in and out as desired. 

© 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