Canoinhas CrossFit Challenge
262 a “Let’s Hang Together”
4` AMRAP
RX Ring Muscle Up
–
4` AMRAP
SC Pull Ups
–
4` AMRAP
SC Knee Raises
–
* Each time you break, your partners must perform 5 sync burpees.
–
4` AMRAP
Alternated Rope Climb
RX Legless
SC Using Feet
BG From the Floor
262 b “Run for Load”
For Load (Time Cap 6`)
300 m Run Together
RX Clean
1` Rest
For Load (Time Cap 6`)
300 m Run Together
SC Snatch
1` Rest
For Load (Time Cap 6`)
300 m Run Together
SC Shoulder to Overhead
262 c “Push it Away”
For Time
a) 100 Wall Ball Shots Over the Rig (9/6)
* One of the members of the team must hang from the bar. When you break, switch partners.
b) 100 Air Squat
* Syncronized
c) 100 Push Ups
* Acumulate 100 Push Ups Alternating Partners
* RX Hand Release
* SC Regular Push Up
* BG Knees Push Up
262 d “Daniel in Heaven”
8`AMRAP
RX 21 Double Under
SC/BG 21 Single Under – Together
RX/SC/BG 15 Box Jump
9 Deadlift (70/50)
* RX faz 21 DU, 15 Box Jump e 9 Deadlift e fica com a barra em Hold.
O SC e BG entram juntos para fazer 21 DU ou 42 SU, logo após fazem 15 Box Jump alternado os saltos (no caso 15 cada um) e terminam fazendo 9 Deadlift em dupla (juntos) e permanecem em Hold até o RX entrar e terminar o Box Jump. Caso o (os) atleta (s) largar (em) a barra as cordas e os saltos não serão validados.
* Single Under deve dar 2 saltos para contabilizar 1 rep.