Warm-Up
Coaches choice

WOD prep
Turkish Get-Up
Build to a Moderate Load on Each Arm

WOD
King Ping
AMRAP 3
22 Dumbell snatches(50,35)
22 Ring Dips
*Max cal bike with remaining time.

Rest 3 minutes

AMRAP 3
16 Dumbell snatches(50,35)
16 Ring Dips
Max cal bike with remaining time.

Rest 3 minutes

AMRAP 3
10 Dumbell snatches(50,35)
10 Ring Dips
Max cal bike with remaining time.

Option 2:
40,25
Bar dips

Option 3:

AMRAP 3
16 Dumbell snatches(50,35)
16 Box Dips
*Max cal bike with remaining time.

Rest 3 minutes
AMRAP 3
16 Dumbell snatches(50,35)
16 Box Dips
Max cal bike with remaining time.

Rest 3 minutes

AMRAP 3
10 Dumbell snatches(25,15)
10 Box Dips
Max cal bike with remaining time.

*If capable use bands on the rings or bars.

CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly. 

Endurance & Stamina:
EMOM 20
Odd minute- 30 seconds battling ropes
Even minute- 15 burpees over the rope.

Click here to register for this event

Click here to volunteer for this event