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STRENGTH 

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 

METCON  

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3
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IN HOUSE FIREFIT COMPETITION

December 1, 2019

STANDARDS


STRENGTH NUMBERS:
Clean & Jerk 1RM: 135+ m / 95+w
Snatch: Not applicable (power snatch MAY be required in finals only)
Back Squat 1RM: 185+ m / 125 + w
Front Squat 1RM: 165+m / 105+w
Push Press 1RM: 115m / 75+w

GYMNASTICS:
Box Jump: 24”m / 20”w  (step ups will be considered an additional scale
Pullups: Not applicable in normal workouts (MAY be required in finals only )
Hanging Heels above hips: in normal workouts (Ability to hang from pullup bar and raise heels above the height of hips)
Toes To Bar: not applicable in normal workouts (MAY be required in finals only )
Pushups: must be able to do pushup beginning with chest touching ground and knees off ground.

OTHER:
Single Unders
Wallballs @ 10′ (14lb m / 10lb w) OR 9’ (20lb m / 14lb w)

FINALS NOTE:
The scaled division does still get very competitive at the top of the leaderboard. The top 4 teams make the final but will be expected to be challenged a bit more than the previous workouts. We will still keep to the above movement requirements, however, there MAY be an additional, special, or new movement/weight that we subjectively feel is applicable to this division.   

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