INDIVIDUAL EVENT 3

Age Group: 18-34, 35-39, 40-44

 

Rx

 

With a running Clock:

0-6:00 Event 3a

For Time: 6:00 CAP                                                     

3 Rounds:                                                                     

15 Double Dumbbell Hang Squat Clean 50/35#

15 Chest to Bar Pull ups

 

6:00- 8:00 Rest

 

8:00-20:00 Event 3b

For Time:

3 Rounds:

10 Double Dumbbell Ground to Overhead 50/35#

5 Ring Muscle ups

 

2 Rounds:

10 Single Arm Dumbbell Snatch, Alternating 50/35#

3 Ring Muscle ups

 

1 Round:

30 Box Jump Overs 30/24”

1 Ring Muscle up

 

 

 

 

Age Group: 14-17, 45-49, 50-54, 55-59, 60+

Rx

With a running Clock:

0-6:00 Event 3a

For Time: 6:00 CAP                                                     

3 Rounds:                                                                     

15 Double Dumbbell Hang Squat Clean 35/20#

15 Pull ups

 

6:00- 8:00 Rest

 

8:00-20:00 Event 3b

For Time:

3 Rounds:

10 Double Dumbbell Ground to Overhead 35/20#

5 Ring Muscle ups

 

2 Rounds:

10 Single Arm Dumbbell Snatch, Alternating 35/20#

3 Ring Muscle ups

 

1 Round:

30 Box Jump Overs 24/20”

1 Ring Muscle up

 

Bodyweight Workout Option (enter as Scaled in Competition Corner). 

All Divisions

With a running Clock:

0-6:00 Event 3a

For Time: 6:00 CAP                                                     

3 Rounds:                                                                     

25 Air Squats

10 Burpees over Line

 

6:00- 8:00 Rest

 

8:00-20:00 Event 3b

For Time:

3 Rounds:

20 Reverse Lunges, Alternating

5 Wall Walks

 

2 Rounds:

20 Reverse Lunges, Alternating

3 Wall Walks

 

1 Round:

20 Reverse Lunges, Alternating

30 Hand Release Push ups

Intermediate

With a running Clock:

0-6:00 Event 3a

For Time: 6:00 CAP                                                     

3 Rounds:                                                                     

15 Double Dumbbell Hang Squat Clean 35/20#

15 Ring Rows

 

6:00- 8:00 Rest

 

8:00-20:00 Event 3b

For Time:

3 Rounds:

10 Double Dumbbell Ground to Overhead 35/20#

5 Burpee Jumping Pull ups

 

2 Rounds:

10 Single Arm Dumbbell Snatch, Alternating 35/20#

3 Burpee Jumping Pull ups

 

1 Round:

30 Box Jump Overs 24/20”

1 Burpee Jumping Pull u/p

Intermediate

With a running Clock:

0-6:00 Event 3a

For Time: 6:00 CAP                                                     

3 Rounds:                                                                     

15 Double Dumbbell Hang Squat Clean 35/20#

15 Ring Rows

 

6:00- 8:00 Rest

 

8:00-20:00 Event 3b

For Time:

3 Rounds:

10 Double Dumbbell Ground to Overhead 35/20#

5 Burpee Jumping Pull ups

 

2 Rounds:

10 Single Arm Dumbbell Snatch, Alternating 35/20#

3 Burpee Jumping Pull ups

 

1 Round:

30 Box Jump/Step Overs 20”

1 Burpee Jumping Pull up

© 2020 by  CrossFit Fargo. All rights reserved.

 

Hosted by:

CrossFit Fargo

www.crossfitfargo.com

Rule Book

 

 

Location:

Veteran's Memorial Arena

1201 7th Ave E.

 West Fargo ND

Hulbert Aquatic Center

620 7th Ave E

West Fargo, ND 58078

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