December 11, 2015

A) Warm Up:

10 minute game of 14 lb medicine ball hot potato.

You cannot hole the medicine ball for longer than 3 seconds. If you do, you have a 25 Burpee penalty. If the medicine ball hits the ground, everyone has a 10 Burpee penalty. You cannot pass back to the person who passed you the medicine ball.

* Everytime you get the medicine ball, you must complete a hang medicine ball clean before passing to the next person.
B) CrossFit Team Series

Event 2
Rx’d Workout

As FF and MM pairs, complete as many reps as possible in 20 minutes of:

30 clean and jerks (females)

30 clean and jerks (males)

30 clean and jerks (females)

30 clean and jerks (males)

Etc.

Rx’d Standard

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165 lb.

Males use 135, 155, 185, 225, 245, 265 lb.
Scaled Workout

As FF and MM pairs, complete as many reps as possible in 20 minutes of:

30 clean and jerks (females)

30 clean and jerks (males)

30 clean and jerks (females)

30 clean and jerks (males)

Etc.

Scaled Standard

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 65, 75, 85, 95, 105, 115 lb.

Males use 95, 115, 135, 155, 175, 195 lb.

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