Check out the details of the scaling and standards here: https://competitioncorner.net/crossfit/1762/online/submit/8376

WOD

40 Deadlifts (Tie-Break)
30 Pistol Squats (Tie-Break)
20 Ring Muscle Ups (Tie-Break)
30 Pistol Squats (Tie-Break)
40 Deadlifts
** 16 Min Time Cap

Note: There are TIE-BREAK Times in this workout. If you have to scale your divisions prescribed weights/movements, then you must submit a “scaled” score.

Elite/Rx
Men will use a #255 Barbell

Women use a #175 Barbell

*If you have to scale it will be penalized, and the SCALED/NOVICE division Weights/Movements Must be used

Scaled/Novice
This division will have the same rep scheme but different weights and two different movements (explained below)

Deadlifts

Men will use a #205 Barbell

Women will use a #125 Barbell

Goblet Squats

Men will use a #50 Dumbbell

Women will use a #35 Dumbbell

Ring Pull-Ups

Your division will do Ring Pull Ups for this workout

ALL Masters Athletes
All athletes will follow the prescribed rep scheme and movements of the Elite/Rx division with changes in the Deadlift Weight.

Men will use a #225 Barbell

Women will use a #155 Barbell

FURTHER SCALING

Men will use a #185 Barbell must do (60 Deadlifts)

Women will use a #105 Barbell (60 Reps)

Men will use a #35 dumbbell (45 Reps)

Women will use a #20 dumbbell (45 Reps)

Men/Women will use Ring Rows (30 Reps)

 

Spartan WOD Option
“Triple 3”
3,000 Meter Row
300 Double Unders
3 Mile Run