Old Pueblo Crossfit

WOD 4 - TO THE FINISH
❌ NO TAGGING
✅ Clean and Jerk from the ground
✅ Any style clean - any style press or jerk as long as the weight finishes over head with straight arms, hips and shoulders.
❌ NO dropping from the top
✅ can drop from below the shoulder
✅Toes to bar both feet must start behind the plane of the bar and make contact with the bar at the same time
✅ Any style chin over bar pull ups - any grip

🔥💦 WOD 3 - HOT WATER - Standards
❌ NO tagging
✅ Reps broken up as desired
✅ Only one person working at a time.
✅ Athletes do NOT have to put the ball or dumbbell down to switch; can hand over to your partner/catch the ball
✅ Must squat BELOW parallel
✅ RX - Any style pull up or grip allowed - chin over bar + arms straight at bottom
✅ SCALED - Knees to chest at top, feet behind the plane of the bar at bottom
✅ DB must alternate and come from the hang - alternate at any point
❌ DB sn**ch not allowed
❌ No dropping the dumbbell
✅ Both feet must get to the top of the box - RX must jump to the top but can jump or step down. SCALED can jump or step up.
Co-Ed will share a box and must flip it to the proper height

WOD 2 - SYNCHRO CYCLE
✅ RX and Scaled are allowed to jump or step over in the burpee
✅ Teams MUST burpee over the same bar
❌ NO tagging
✅ALL Barbell reps are from the ground with both plates touching
✅ Athletes MUST LOCKOUT the sn**ch with straight arms, hips and knees while the bar is overhead.
❌ NO DROPPING the bar from overhead.
Women’s SCALED will use a 15lb bar with 10lb plates
MEN’S SCALED will use a 35lb bar with 10lb plates