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| Pagename | Great White CrossFit |
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| Page Name | Great White CrossFit |
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| Body | Come join us! <br /> <br /> Guaranteed to sweat and smile inside of the Shark Tank! <br /> <br /> Register at @conquestevents by clicking the link in our bio! <br /> <br /> WOD 1<br /> <br /> EMOTM 9<br /> P1: Max Cal Row<br /> P2: Max Cal Ski<br /> P3: Max Cal Bike Erg<br /> —Then—<br /> AMRAP 5<br /> Max Reps Clean & Jerks 135/95 95/65<br /> <br /> All partners will start on a select machine at the start of 3, 2, 1, Go and accumulate max calories. At the top of each minute, athletes will change machines (always traveling in the same order) and continue accumulating calories. This will go on until the 9 minute mark. At the 9 minute mark, all 3 athletes will move to the barbell to accumulate as many clean and jerks as possible in the 5 minute period. There is one score for this workout: Total combined calories + reps. <br /> <br /> WOD 2<br /> <br /> For Time:<br /> 150 Synchronized Wall Balls (20/14) (14/10)<br /> 100 Synchronized Toes to Bar / Knees to Chest<br /> 75 Synchronized Single Arm Devil’s Press<br /> <br /> All movements in this workout are synchronized by 2 of the 3 athletes. The remaining athlete is resting. Athletes must successfully complete all 150 Wall Balls before moving to the toes to bar and ultimately to the Single Arm Devil’s Press. <br /> <br /> WOD 3<br /> <br /> AMRAP 10<br /> 20 Synchro Burpee Box Jump Overs (24/20)<br /> 10 DBall to Shoulder (150/100) (100/70)<br /> <br /> This workout will begin with 2 of the 3 athletes working through the burpee box jump overs. You may switch partners in as you’d like but there must always be synchronization between the two. At the completion of the burpee box jump overs, the team will complete 10 total DBall Cleans to Shoulder. You may work in any order. There is no minimum work requirement. Repeat for as many rounds and reps as possible. |
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