CrossFit Sans Reproche – CrossFit
Dodgeball or Frisbee Football
Metcon (9 Rounds for reps)
9 minute AMRAP
6 T2B (12 feet above hips= 6 reps)
2 Hang Squat Snatches (115/75)
ME Burpee Over Bar
EMOM for 9mins
rotate athletes each round/minute
Score = total reps
Tie Break = Score of final round
At the count of 3,2,1 go, Athlete one will do 7 t2b followed by 2 hang squat snatches, they will spend the remainder of 1 minute accumulating as many bar over burpees as possible. At the top of the 2nd minute athlete number 2 will begin the same way, at the top of the 3rd minute athlete 3 will begin, at the top of the 4th minute athlete 1 will go again, continuing in this order for 9 total minutes.
*4 Minute Rest Before beginning Part 2
20 KBS (53/35)
10 min cap
score = time
Tie Break = First 20 KBS
At the count of 3,2,1 go, athlete 1 will begin their 20 KBS, when they are done, they will tag athlete 2 who will be stationed on the rower, once athlete 2 completes their 500m row, they must tag athlete 3 who will begin their 20 KBS, when they are done they tag athlete 1 who will be on the rower…. and it continues this way for the remainder. Each athlete will do each element only once.
30 KBS: 1 3 2
500m Row: 2 1 3
40 Yard Sled Push (90/45)
40 Yard Sled Pull (90/45)
At the count of 3,2,1,GO, athlete 1 will push the sled down 20 yards and back 20 yards. When athlete 1 gets back to the start, athlete 2 will go, then athlete 3. Once all 3 athletes complete the sled push, they will go in the same order, but do the sled pull for the same distance.