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April Fools Spring Fling Partner Competition

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CrossFit Fluid

1506 Centre Turnpike

Orwigsburg, PA 17961

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Just when you thought the Open was over...
April Fools!

Get up to CrossFit Fluid for this fun and challenging fitness competitioin. Teams are Co-ed (Male-Female) so grab a work out buddy from your box and get signed up! Prizes for top 3 teams in each division, free event shirts for all registered participants.
Rx and Scaled divisions, cap of 12 teams in each division. A portion of the proceeds will be donated to benifit a local charity.
Three WODs plus there will be a 4th mystery WOD for the top finalists

WOD 1
7 Minute Time Cap
Male and Female partners take turns on attempts for a max load, they may not make attempts simultaneously. Score will be combined load.

RX: “Horse Power”
1 Snatch Grip Deadlift
1 Hang Snatch
1 Overhead Squat
1 Back Squat
1 Behind the Neck Shoulder to Overhead (lockout must be established by judge before dropping weight)

Scaled: “Bear”
1 Clean Deadlift
1 Hang Clean
1 Front Squat
1 Shoulder to Overhead (lockout must be established by judge before having the bar land behind head, in rear-rack position)
1 Back Squat
1 Behind the Neck Shoulder to Overhead (lockout must be established by judge before dropping weight)


WOD 2
Partner 1 will complete
2 Rounds of:

21 Pull-ups
15 Front Squats
9 Burpees over the Bar

then Partner 2 will change out the weights and immediately complete the same. Score is the total time it takes both teammates to finish.

RX:
Front Squats 115/75

Scaled:
Jumping Pull-ups in place of Kipping Pull-ups
Front Squats 95/65



WOD 3
12 Minute AMRAP of
Ascending Ladder (5-10-15-20-25...)

Kettlebell Snatch (Each Arm)
Toes to Bar

Partner 1 will complete a set of each movement (5+5+5) then Partner 2 will complete a set of each movement (5+5+5) then Partner 1 will complete the next set on the ladder (10+10+10)

Resting Partners must maintain the “leaning rest” (Push-up position) while the other partner is working. The partner working may not commence work until the other is in the leaning rest. If the partner in the leaning rest breaks to the knees or falls out of position for any reason then the other partner must cease work until the leaning rest is resumed and established by the judge. Score will be total reps completed between both partners.

RX:
Kettlebell 24 Kg/16 Kg

Scaled:
Hanging Knee Raises in place of TTB
Kettlebell 20 Kg/12 Kg


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CrossFit Fluid

1506 Centre Turnpike

Orwigsburg, PA 17961

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