Week 1 is about to begin! Here is the plan for the first week of Holiday Wars 2019! https://www.youtube.com/watch?v=RP5OrS90cZA&t=12s
Rx:
14 Minute AMRAP
7 Chest to Bar Pull Ups
7 DB Cleans
50′ Front Rack DB Lunge Walk
35 Double Unders
Weight- M:50lbs F:35lbs
Masters Rx:
7 Chin over Bar Pull Ups
7 DB Cleans
50′ Front Rack DB Lunge Walk
35 Double Unders
Weight- M:40lbs F:30lbs
Scaled:
7 Ring Rows
7 DB Cleans
50′ DB Lunge Walk (Can hold at sides)
70 Single Unders
Weight – M:35lbs F:20lbs
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Rx is for anyone looking to compete for the Big Prizes.
Masters is for anyone 40 years and older.
Scaled is for the warriors who need a little assistance.
Whatever Division you choose first. That is the one you have to stick with for the remainder!
Crossfit Standards apply. Chest must hit the bar on Pull ups. Athletes must stand tall with DB on shoulders for cleans to count. Knee must hit the ground and feet must come together for reps to count on Lunge Walk. Jump Rope must not be on any surface other than the floor when not in use.
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Any other questions regarding standards see me for more info.
Spots still remain! Grab em before the end of next week! Good Luck!
