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WOD

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2018 WORKOUTS
There are RX, Scaled and Fun Divisions at Phoenix Unbroken.
We use CrossFit open standards for all movements and there will be 4 events in each division.

Event 1
RX & SCALED: CLEAN & JERK MAX
a. Team is broken up into F/F pair, M/M pair
b. Each pair will have 7 minutes to max their clean and jerk
c. 1 minute transition in between F and M to change bar
d. Score will be combined max weight for all team members
e. Tie breaker will be highest max weight on team
FUN: DEADLIFT REP MAX (95/65)
a. Team is broken up into F/F pair, M/M pair
b. Each pair will have 7 minutes to deadlift for max repetitions
c. Alternating EMOM style – starting at 0:00 partner A will complete 5 burpees then perform maximum repetition deadlifts until minute is up
d. When buzzer sounds for minute change, partner B will complete 5 burpees and complete maximum deadlifts until minute is up while partner A rests
e. Score will be combined repetitions for all team members
f. Tie breaker will be highest max repetition pair

Event 2
BAR MUSCLE UPS AND OVERHEAD SQUAT LADDER
RX: 12 BMU (team total) and 10 OHS (per pair) at 95/65 followed by 12 BMU/8 OHS 115/85, 12 BMU 6 OHS 135/95, 12 BMU 4 OHS 155/115, 12 BMU 2 OHS 185/135
** Minimum individual work requirement is 1 BMU per round
SCALE: 12 Jumping bar muscle ups (team total) and 10 OHS (per pair) at 65/45 followed by 12 JBMU/8 OHS 85/65, 12 JBMU 6 OHS 105/85, 12 JBMU 4 OHS 115/95, 12 JBMU 2 OHS 135/105
FUN: 12 Jumping pull-ups (per pair) and 10 Front Squats (per pair) at 45/35 followed by 12 JPU/8 FS 55/45, 12 JPU 6 FS 65/55, 12 JPU/4 FS 75/65, 12 JPU/2 FS 95/85

Event 3
SURPRISE FLOATER WOD!

Event 4
PHOENIX UNBROKEN WOD
RX: 100 WB, 100 Alt DB Snatches (50/35), 100 HSPU, 100 T2B, 100 DB Box Step Overs (50/35), 100 Assault Bike Cals
SCALE: 100 WB (14/10), 100 Alt DB snatches (35/20), 100 Seated Z Press (35/20), 100 Knee Raises, 100 DB box step overs (35/20), 100 Sssault Bike Cals
FUN: 100 WB, 100 Alt SB Snatches (25/15), 100 Seated Z Press (25/15), 100 WB Ab-Mat Sit Ups, 100 DB Box Step Ups (25/15), 100 Assault Bike Cals

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