WOD RELEASE - Elite 8 Semi Final - CrossFit for Kids' Sake



Rx:

8 min AMRAP:

Round 1:

9 Overhead Squats @135/95 - Partner 1 or 2 Individually

18/15 Cal Row

Round 2:

15 Overhead Squats - Opposite Partner from Rd 1 Individually

30/25 Cal Row (Tie Break)

Round 3:

21 Overhead Squats - Partners together as a Team

Max Effort Cal Row both partners in any remaining time...

NOTES: Score Total Calories Rowed or Rounds + Reps for teams that are unable to finish. Round 1 will be completed by either Partner 1 or Partner 2 individually. Upon completion or the 18/15 Cal Row, the opposite partner will complete Round 2. Upon completion of the 30/25 Cal Row a tie break will be recorded and partners may begin Round 3 working as a team. One partner will work at a time on the overhead squats, but partners may switch out as often as needed. Once the 21 OHS are completed, partners will complete a Max Effort Row for Calories on separate rowers in any remaining time.

Scaled:

Round 1:

9 Front Squats @135/95 - Partner 1 or 2 Individually

18/15 Cal Row

Round 2:

15 Front Squats - Opposite Partner from Rd 1 Individually

30/25 Cal Row (Tie Break)

Round 3:

21 Front Squats - Partners together as a Team

Max Effort Cal Row both partners in any remaining time...

NOTES: Score Total Calories Rowed or Rounds + Reps for teams that are unable to finish. Round 1 will be completed by either Partner 1 or Partner 2 individually. Upon completion or the 18/15 Cal Row, the opposite partner will complete Round 2 individually. Upon completion of the 30/25 Cal Row a tie break will be recorded and partners may begin Round 3 working as a team. One partner will work at a time on the front squats, but partners may switch out as often as needed. Once the 21 Front Squats are completed, partners will complete a Max Effort Row for Calories on separate rowers in any remaining time.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com