Games Individual WOD #3 - Med Ball Toss:
Sitting in the GHD, athletes will throw as many medicine balls as far as possible. Measure distance the ball stops at.
CFF Men will throw 8 pound medicine balls.
CFF Women will throw 6 pound medicine balls.
Immediately after this event, athletes will reset for the Split Snatch/Bar MU Triplet Event.
Individual WOD #4 Triplet:
3 rounds for time of:
- 8 Split Snatch, alternating legs -115# M/75# W
- 7 Bar Muscle-ups
- Run 400m
Time Cap: 13 minutes
Games Team WOD #4 - Front Squat
2 rep max Front Squat for load
Score total best weights from all 6 team members.
Each team will have one barbell (with a rack) and 4 minutes for all 6 members to complete the lifts.
Time Cap: 4 minutes
After the 4 minute time cap is up, teams will reset and transition to the Team Triplet.
Team WOD #5 - Team Triplet
Three mixed gender pairs complete the following for time:
Row 750m, while partner holds 215# M/145# W in the Front Rack position
50 Burpees, while partner holds 135# M/95# W Overhead
50 Thrusters, 95# M/65# W, while partner holds the Dip support position
Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.
Time Cap: 22 minutes
Thanks for visiting from Phoenix, Chris!
Welcome back from El Paso, Joe!
Thanks for visiting from Cactus CF (Phx), Sam!