TEAM EVENT 3

RX TEAMS OF 3

 

Event 3a

For Time: 0-16:00                            

                            

Athlete 1:

20 Double Dumbbell Hang Squat Cle

ans 50/35#

40 Box Jump Overs 24/20”

20 Double Dumbbell Hang Squat Cleans 50/35#

Athlete 2:

20 Chest to Bar Pull ups

40 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Chest to Bar Pull ups

Athlete 3:

20 Double Dumbbell Hang Squat Cleans 50/35#

20 Box Jump Over 24/20”

20 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Chest to Bar Pull up

 

16:00-17:00 Rest

 

Event 3b

 

17:00-27:00 AMRAP

50 Double Dumbbell Hang Squat Cleans

50 Box Jump Overs 30/24”

50 Synchro Single Arm Dumbbell Snatches, Alternating 50/35#

10 Synchro Bar Muscle ups

 

 

INTERMEDIATE TEAMS OF 3

Event 3a

0-16:00 For Time:                                                        

Athlete 1:

20 Double Dumbbell Hang Squat Cleans 50/35#

40 Box Jump Overs 24/20”

20 Double Dumbbell Hang Squat Cleans 50/35#

Athlete 2:

20 Pull ups

40 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Pull ups

Athlete 3:

20 Double Dumbbell Hang Squat Cleans 50/35#

20 Box Jump Overs 24/20”

20 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Pull ups

 

16:00-17:00 Rest

 

Event 3b

 

17:00-27:00 AMRAP

50 Double Dumbbell Hang Squat Cleans 50/35# (1 athlete at a time)

50 Box Jump Overs 30/24” (1 athlete at a time)

50 Synchro Single Arm Dumbbell Snatches, Alternating 50/35# (2 athletes)

25 Chest to Bar Pull ups (2 athletes, one hanging from the bar while other works)

 

 

SCALED TEAMS OF 3

Event 3a 0-16:00 For Time:                                                        

Athlete 1:

20 Double Dumbbell Hang Squat Cleans 35/20#

30 Box Jump or Step Overs 24/20”

20 Double Dumbbell Hang Squat Cleans 35/20#

Athlete 2:

20 Ring Rows

40 Single Arm Dumbbell Snatches, Alternating 35/20#

20 Ring Rows

Athlete 3:

20 Double Dumbbell Hang Squat Cleans 35/20#

20 Box Jump or Step Overs 24/20”

20 Single Arm Dumbbell Snatches, Alternating 35/20#

20 Ring Rows

 

16:00-17:00 Rest

 

Event 3b

 

17:00-27:00 AMRAP

50 Double Dumbbell Hang Squat Cleans 35/20# (1 athlete at a time)

50 Box Jump or Step Overs 24/20” (1 athlete at a time)

50 Synchro Single Arm Dumbbell Snatches, Alternating 35/20# (2 athletes)

25 Ring Rows (2 athletes, one hanging from the bar while other does ring rows)

MASTERS 35+ TEAMS OF 3

Event 3a

0-16:00 For Time:                                               

         

Athlete 1:

20 Double Dumbbell Hang Squat Cleans 50/35#

30 Box Jump Overs 24/20”

20 Double Dumbbell Hang Squat Cleans 50/35#

Athlete 2:

20 Pull ups

40 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Pull ups

Athlete 3:

20 Double Dumbbell Hang Squat Cleans 50/35#

20 Box Jump Overs 24/20”

20 Single Arm Dumbbell Snatches, Alternating 50/35#

20 Pull ups

 

16:00-17:00 Rest

 

Event 3b

 

17:00-27:00 AMRAP

50 Double Dumbbell Hang Squat Cleans 50/35# (1 athlete at a time)

50 Box Jump Overs 24/20” (1 athlete at a time)

50 Synchro Single Arm Dumbbell Snatches, Alternating 50/35# (2 athletes)

25 Chest to Bar Pull ups (2 athletes, one hanging from the bar while other works)

Bodyweight Option - ALL DIVISIONS

Event 3a

For Total Combined Time:

Athlete 1: 5:00 CAP

15 Burpees over Line

40 Air Squats

15 Burpees over Line

 

Athlete 2: 5:00 CAP

5 Wall Walks

40 Reverse Lunges, Alternating

5 Wall Walks

 

Athlete 3: 5:00 CAP

15 Burpees over Line

20 Air Squats

5 Wall Walks

20 Reverse Lunges, Alternating

 

Event 3b

10:00 AMRAP (each athlete, total combined reps):

50 Air Squats

40 Hand Release Push ups

30 Reverse Lunges, Alternating

20 Burpees Over Line

10 Wall Walks

© 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

  • Facebook
  • Instagram