WINGS

RX TEAMS OF 3

For Time:

Athlete 1: 25 Wall Ball Shots 30/20# 10/9'

Athlete 2: 25 Wall Ball Shots 30/20# 10/9'

Athlete 3: 25 Wall Ball Shots 30/20# 10/9'

25 Synchro Chest to Bar Pull ups (2 athletes)

10 Synchro Bar Muscle ups (2 athletes)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

2

WINGS Rules:

  • Athletes will start at the start mat

  • Athlete 1 will sprint down the mat and complete their wall ball shots, then sprint back down the mat to tag Athlete 2 in.

  • Athlete 2 will do the same, and when Athlete 3 completes the wall ball shots, all athletes will receive the signal to approach the pullup bar to complete the prescribed pull ups, etc.

  • Time is called after all the reps have been completed and all athletes reach the finish mat.

  • Athletes will have a 1:00 Transition before beginning 3, 2, 1.. LIFT. Athletes may NOT use this time to preload their bar or perform warmup lifts.

  • A Tiebreak time will be recorded after the last chest to bar pull up (or chin over bar pull up in Scaled)

INTERMEDIATE TEAMS OF 3

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

2

MASTERS TEAMS OF 3

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

2

SCALED TEAMS OF 3

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Pull ups (1 person working at a time)

10 Chest to Bar Pull ups (1 person working at a time)

Time Cap: 6:00

1:00 Transition

Then 3, 2, 1.. LIFT

2

© 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