West Metro CrossFit Spring Fling Competition with Zach, Karly, and Marissa! Here’s how we did in order of event.
3000m Row switching off with each teammate getting 20, 15, 10, and finally 5 pulls. Each teammate completes a matching set of burpees once they’re finished rowing.
Time: 12:50 (8th)
Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:
10 Axle-bar Deadlift (180/120)
Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:
5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders
Result: 782 reps (4th)
Event #2 – “Clean & Jerk”
Time Cap: 12 min
Teams have 12 minutes for each member to establish a 1RM Clean & Jerk. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift.
While not attempting a lift, one team member at a time may perform Ring Muscle Ups. Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.
Result: 877# (14th)
We completed 66 muscle-ups, and I hit a PR of 185# on Clean and Jerk.
Event #3 – “If He Dies, He Dies”
Time Cap: 11 minutes
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs
Result: 11:32 (11th)