SUMMER THROWDOWN 2019

23
Aug

SUMMER THROWDOWN 2019

CrossFit Seven Cities – CrossFit

Event

1: Metcon (Time)

30-24-18

Pull Ups

Dual DB Deadlift

24-18-12

Pull ups

Dual DB Front Squat

18-12-6

Pull Ups

Dual DB Push Jerk

TIME CAP 12 Minutes

RX: 50/35#

Scale: 35/20#, Jumping Pull Ups

*All teams must exchange “friendly” high five when switching the working partner

*2 Second penalty for each rep not completed under time cap

2: Metcon (Time)

200M Med Ball Run

20 Cleans/Deadlifts

200M Med Ball Run

16 Cleans/Deadlifts

200M Med Ball Run

12 Cleans/Deadlifts

200M Med Ball Run

8 Cleans/Deadlifts

200M Med Ball Run

4 Cleans

TIME CAP 11 Minutes

Barbell Weight: 95/65#, 135/95#, 155/105#, 185/125#, 225/155#

Med Ball RX: 20/14#

Med Ball Scale: 14/10#

RX tiebreaker: MAX Deadlifts

Scaled tiebreaker: Air Squats

*On the sound of “GO” teams will pick up the medicine ball. There will be a 5 second penalty if the medicine ball touches the ground at any time during the event. No high fives required during this event.

*There will be a 1 Minute tie breaker IMMEDIATELY following the 11 Minute time cap. Teams will remain at the last bar whether they successfully completed it or not.

*There will be 2 seconds added for every rep not completed.

3: Metcon (Time)

50 Wall Balls

20 Thrusters

40 KBS

30 Thrusters

30 Burpee Box Jump/Step Over

40 Thrusters

20 Toes to Bar

50 Thrusters

TIME CAP 14 Minutes

RX: 20/14#, 75/55#, 24/20″

Scale: 14/10#, 45/35#, Step Overs, Knees to Chest

*Teams must exchange “friendly” high five when switching working partner

*2 Second penalty for each rep not completed before time cap

4: Metcon (Calories)

1 Minute after Event 3:

2 Minutes MAX Calorie Assault Bike

*Partners may switch as needed. No high five is required.