WOD RELEASE - CrossFit for Kids' Sake



RX:

On a 9 min Clock:

Part A - For Time:

5 Rounds

20 Pull-ups + Dead Hang

60 Double Unders

Part B:

AMRAP of Ground to Overhead @135/95 in any remaining time

NOTES:

There will be TWO (2) Scores for this WOD: Part A will be For Time, while Part B will be AMRAP of Ground to Overhead.

Part A - Partners will perform 5 Rounds FOR TIME of 20 Chin over bar Pull-ups (w/ one athlete performing pull-ups and the other holding a 2-hand dead hang on an adjacent bar) and 60 Double Unders. Partners may switch out at any time and as often as they want during the 5 Rounds.

Part B - As soon as athletes complete Part A, their time will be recorded, and they will have any remaining time of the 9 minutes to perform an AMRAP of Ground to Overhead. Athletes may utilize a power clean and jerk, power snatch, or a similar movement (push press, cluster, etc) to complete the ground to overhead; however, the bar must start from the ground and finish in a fully locked out position overhead for a successful rep. There is no squat requirement.

SCALED:

On a 9 min Clock:

Part A - For Time

5 Rounds

20 Jumping Pull-ups + Dead Hang

30 Double Unders or 60 Singles

Part B:

AMRAP of Ground to Overhead @ 96/65 in any remaining time

NOTES:

There will be TWO (2) Scores for this WOD: Part A will be For Time, while Part B will be AMRAP of Ground to Overhead.

Part A - Partners will perform 5 Rounds FOR TIME of 20 Jumping Pull-ups (w/ one athlete performing jumping pull-ups and the other holding a 2-hand dead hang on an adjacent bar) and either 30 Double Unders / 60 Singles. Partners may switch out at any time and as often as they want during the 5 Rounds.

Part B - As soon as athletes complete Part A, their time will be recorded, and they will have any remaining time of the 9 minutes to perform an AMRAP of Ground to Overhead. Athletes may utilize a power clean and jerk, power snatch, or a similar movement (push press, cluster, etc) to complete the ground to overhead; however, the bar must start from the ground and finish in a fully locked out position overhead for a successful rep. There is no squat requirement.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com