The Workouts
RX Movement Standards
Athletes should be able to perform all common CrossFit movements as prescribed. This includes high-skill gymnastics and heavier barbell loads.
Event 1 through Event 3 are now live. Review the partner flow, movement standards, and starting loads so your team can game-plan the day with confidence.
event-1
W1 - Endurance (25 Minute AMRAP)
25 minute AMRAP
Partner A runs 400m while Partner B rows calories (Men: 25, Women: 20), then together complete 24 synchro air squats and 20 synchro sit-ups. Switch run/row every round. Score is total rounds plus reps.
- Partner A: 400m run
- Partner B: row calories (Men: 25, Women: 20)
- Together: 24 synchro air squats
- Together: 20 synchro sit-ups
Score is total rounds plus reps.
Partners switch run and row assignments every round.
event-2
10 Rounds For Time
10 minute time cap
A repeatable sprint of thrusters, lateral burpees, and pull-ups with one partner working each round.
- 7 thrusters
- 7 lateral burpees
- 7 pull-ups
- Alternate partners every round
event-3
Begins at minute 12
Max Complex
20 minutes to reach the team max
At minute 12, teams begin building to a max 1 clean + 1 front squat complex with both partners lifting every two minutes.
- 1 clean
- 1 front squat
Both partners lift every 2:00, building until the team reaches its max complex.
If one partner misses a lift, the other may continue building.