09 Dec Holiday Athlete’s Cup- Saturday, Dec 10

Today is our 5th Annual Holiday Athlete’s Cup!
In house competition for all levels and holiday party, 9am- 1pm.
Arrive at 9am to check in and hear the WOD briefing. First heat goes at 9:30am.
Food arrives at 12:30pm!

See details on our Facebook event page here. Sign-up on the whiteboard at the box.

WOD(s)
A) “Three Kings”

A1)
2 min max Assault bike
2 min rest
2 min AMRAP HSPU/ scaled: HR push-ups (chest to plates)
2 min rest (athletes can load bar during this rest)

A2) 6 min to find 1 rep max Clean

This workout has two different scores.
a1) Cal + HSPU/ Push-up
a2) Clean Weight

B) “FRAN”

Rx: 7 min AMRepAP- As many REPs as possible
21-15-9
Thrusters
Pull-ups
Then, AMrep:
Bar MU (2pts)
C2B (1pt)

Scaled: 7 min AMrepAP- As many REPs as possible
21-15-9
Thrusters 75/55
Jumping pull-ups
Or
21-15-9 Thrusters 75/55
7-5-3 Pull-ups (no bands!)
Then, max pull-ups
C2B (2pts)
Pull-ups (1pt)

-To count reps for Scaled option during the Fran portion: 1 pull-up= 3 jumping pullups
-Can’t change mind on whether doing jumping or regular pull-ups mid-Fran
-tie break: Time finished Fran

C) Obstacle Course Surprise- 3 min AMRepAP

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2016/Dec10/”]WOD LOGGING[/standout-css3-button]

Don’t have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes.