CrossFit LandRush – CrossFit

Starts: 8:00 AM (show up early)

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NK3 Event 1 – “Leg Work” (Time)

Scaled

18/15 Calorie Bike

15 Thrusters (75/55)

12 Wallballs (14/10)

Rx

21/18 Calorie Bike

18 Thrusters (95/65)

15 Wallballs (20/14)
For time. Athlete 1 will complete the workout. Then, Athlete 2 will complete the workout. Time CAP 8:00.

NK3 Event 2 – “Clean Ladder” (Weight)

Scaled Male

95-115-135-155-185-205-225-235-245-255

Scaled Female

65-75-85-95-105-115-125-135-145-155

Rx Male

135-155-185-205-225-245-265-275-285-295

Rx Female

85-95-105-115-125-135-145-155-165-175
EMOM. Every minute on the minute the Athlete will perform one Clean (Power or Squat) of the above weight. If successful, the Athlete will move on to the next weight. The Athlete will get as many attempts as they choose during the one minute. If the Athlete fails, the tie break will be as many Deadlifts at that current weight in the time remaining. Each Athlete will be scored individually.

NK3 Event 3 – “Deja Vu” (Time)

Scaled

Run 150 Meters

15 Goblet Squats (35/24)

30′ Weighted Walking Lunge

15 Kettlebell Swings (25/24)

30′ Weighted Walking Lunge

Rx

Run 200 Meters

20 Goblet Squats (53/35)

30′ Weighted Walking Lunge

20 Kettlebell Swings (53/35)

30′ Weighted Walking Lunge
For Time. Athlete 1 will complete the workout. Then, Athlete 2 will complete the workout. Repeat. Each Athlete will complete the workout TWICE. Time CAP 15:00.

NK3 Event 4 – “Dirty Thirty” (AMRAP – Rounds and Reps)

Scaled

30 Single-Unders

30 Shoulder to Overhead (75/55)

30 Box Jump/Step Overs (20/16)

30 Front Squats (75/55)

30 Alternating Dumbbell Snatches (35/25)

Rx

30 Double-Unders

30 Shoulder to Overhead (95/65)

30 Box Jump Overs (24/20)

30 Front Squats (95/65)

30 Pull-Ups
AMRAP 12:00. Teams will complete as many rounds and reps as possible in 12:00 minutes. Athletes may split up the reps however they choose, but must run back to the start and tag them in.

NK3 Event 5A – “Floater” (Row) (AMRAP – Reps)

AMRAP 2:30

Athlete 1 – Calorie Row

Athlete 2 – Burpees to a Plate
AMRAP 2:30. Athlete 1 will row as many calories as possible in 2:30, while Athlete 2 will complete as many burpees as possible in 2:30. This will count as two individual scores done at the same time.

NK3 Event 5B – “Floater” (Burpees) (AMRAP – Reps)

AMRAP 2:30

Athlete 1 – Calorie Row

Athlete 2 – Burpees to a Plate
AMRAP 2:30. Athlete 1 will row as many calories as possible in 2:30, while Athlete 2 will complete as many burpees as possible in 2:30. This will count as two individual scores done at the same time.