Loyalty In House Comp

CrossFit Loyalty – CrossFit

WOD 1: Bear Complex 1RM – 12 Min Cap

You and your partner will have 12 minutes to establish a 1RM bear complex, score is combined weight.

Clean + Front Squat + S20 + Back Squat + S20

WOD 2: Metcon (Time)

Workout 2 -For Time -20 Min Cap

Chipper Scrambler

100 Cal Row

80 S20 #95/75 – Scale #75/55

60 Box Jumps – 24″/20″

40 Sit Ups

20 Burpee Over Bar

10 Rope Climbs – Scale Wall Climb
Scrambler – Completed in any order.

WOD 3: Metcon (Time)

Workout 3- For Time

KB Payload Relay

Rx- 32kg/24kg

Scaled- 24kg/16kg

WOD 4: Metcon (AMRAP – Rounds and Reps)

Workout 4- For Reps

15 Min AMRAP Ladder +2

Wall Ball / Wall Ball Hold At Chest – 20#/14#

Toes To Bar / Bar Hang

Thruster / Front Rack Hold- 95/75 RX 75/55 Scaled

Alt DB Hang Snatch / Hand Stand Hold – 40#/20#
*One partner does the hold. Partners may switch out however they like. The hold must be established before you can start to work on the reps. If and when the hold is broken, no reps will be counted.*

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