Project description:
The annual throwdown between CrossFit Cornelius, Northlake and Vitality was held on Saturday, September 28, 2019.
Over 60 teams competed and Vitality won the event overall. Proceeds from the event went to Samaritan’s Feet.
Workouts:
“The Matrix”
8 Rounds
500m/450m Row
10 Synchro Burpees
10 Thrusters/C&J
*135/95 – 95/65
“Venture Complex”
0-3:00
Partner 1
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks
3:00-6:00
Partner 2
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks
6:00-9:00
Partner 1
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks – 4 Over The Bar Burpees – 2 Hang Squat Clean – 2 Jerks
9:00 – 12:00
Partner 2
1 min Max Cals Bike
2 min Max Complex
2 Hang Squat Clean – 2 Jerks – 4 Over The Bar Burpees – 2 Hang Squat Clean – 2 Jerks
12:00-15:00
Both partners max cals on bike
There are 2 scores for this workout. Score 1 is total calories on the bike. Score 2 is the combined load for the four parts.
It is a running clock. Partner 1 can only work from 0-3:00. As soon as 3:00 hits, the lift has to have been completed or it doesn’t count and Partner 2 can begin on the bike.
Partner can load or unload barbell to whatever weight is desired.
Rx and Scaled do the same workout.
To view this workout, visit https://www.youtube.com/watch?v=HMpGmiM-5FQ&feature=youtu.be&fbclid=IwAR1Em7XMtWYHdcewc26PY87dMnFybrBitZlr-hGD0hzj7CSz_5-Pj2q3cDY
Workout #3
13m AMRAP
10 C2B/Chin Over The Bar Pullups
20 T2B
30 KBS (1.5/1)
40 WB (20/14)
*Once workout begins, KB must remain off the floor.
To view this workout, visit https://www.youtube.com/watch?v=iXJ8Avs4fgc&fbclid=IwAR2x7lX057jG16QxfXLiQMtFo3-HElVbeysRSpqzML1mPZy-q6dGINUMRCg