WOD:
Teams of 4: Alternating MF Pairs (MF1-MF2-MF1-MF2-Etc.)
20AMRAP:
5x Clean & Jerks Each (185/135#) / (115/75#)
10x Synchro Toe-To-Bar / Synchro Hanging Knee Raises
At the call of “3, 2, 1…go,” the first male/female pair will begin their 5 clean and jerks. The athletes can complete the lifts at the same time, but there is no need to synchronize. After each athlete completes five repetitions with their barbell, they will move to the pull-up bar to complete 10 synchronized toes-to-bars. After all 10 reps are complete, they will tag in the other pair who will proceed through the two movements in the same manner. The two pairs will continue to alternate in this manner, accumulating as many reps as possible before the 20-minute time cap.
The team’s score is the total number of repetitions completed within the time cap.
Weightlifting:
Snatch:
2@50%
2@60%
2@70%
2@75%
2@80%
Heavy Single.
Clean & Jerk:
2@50%
2@60%
2@70%
2@75%
2@80%
Heavy Single.
Front Squat:
2x3@65%
2x3@75%
3@80%
3@85%
CFWT WOD
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