In House Comp

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CrossFit Mayday – CrossFit

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WOD # 1 CHIPPER Rx (Time)

30 Burpees

30 Box Jumps 24/24

30 KB Swings 53/35

30 Ring Dips

30 Thrusters 95/65

Run 400 M

WOD #1 Scaled/Masters (Time)

Scaled/Masters

WOD #1 CHIPPER

20 Burpees

20 Step Ups 24/20

20 KB Swings 45/25

20 Box Dips

20 Thrusters 75/45

Run 400m

Deadlift Ladder (Weight)

WOD #2

Deadlift one rep every 30 seconds

RX Men:

225 to 350 in 15lb increments

RX Women:

125 to 245 in 15lb increments

Scaled/Masters Deadlift Ladder (Weight)

WOD #2

Deadlift Ladder

Scaled/Masters Men:

145 to 265

Scaled/Masters Women:

95 to 215

WOD #3 Karen Rx (Time)

KAREN

RX

150 wall balls FT

20/14

WOD #3 Karen Scaled/Masters (Time)

Scaled/masters

75 wall balls FT

16/12

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