CrossFit Allegiance – CrossFit
Metcon
Battle of the lake II WOD #3 (Time)
12 Min Time Cap
Battle of the Lake WOD #3
18 Snatches 115/80
18 Thrusters 115/80
18 Box jump overs
12 Snatches 135/95
12 Thrusters 135/95
12 Box jump overs
6 Snatches 155/105
6 Thrusters 155/105
6 Box jump overs
Scaled: 75/55, 95/65, 115/75
OR Possibly 45/35, 75/55, 95/65
* Split reps however needed*
If you are going to do scaled in the competition please do scaled for this WOD. I am trying to figure out weights and times.
Metcon
Jump Around (AMRAP – Rounds and Reps)
Battle of the Lake
Partner WOD #2
10 min AMRAP
60 burpees over the rower
60 cal row
60 T2B
60 DU
Scaled
60 burpees over the rower
60 cal row
100 Knee ups
90 Singles
***Teams go back to burpees if they complete DU.
***One person working at a time
***Split reps however needed
***NOTE: IT is 120 knee ups for the competition and for this WOD. I just reposted this bench mark so if anyone had data they could see what they did last time.
***It is also 120 singles or 60 DU
***Scaled teams only, You can do T2B and If you choose T2B and make it through 60 T2B then you get a 30 second Bonus.
***This WOD is called Double Dribble for the competition
