FALL BRAWL - CROSSFIT WINDROSE

1,000m Relay Run
Time Cap: 6 Minutes

Partner 1 runs 400m. Tags partner 2. Partner 2 runs 600m.

Score: Time when Partner 2 crosses the finish line.

3-Min Complex (For Load)

Each partner has 3 minutes to complete the heaviest successful complex:

1 Clean
1 Front Squat
1 Shoulder-to-Overhead

For workout 2, partner 1 will have 3 minutes to complete the complex at the heaviest successful load possible. You can make as many attempts within your 3 minute work window. The non-working partner can assist in loading the bar.

The clean be a nonstop motion like a power clean or squat clean. No hang positions will be allowed. Standing up to open hips. Breaking parallel on the front squat and standing up to open hips.

Shoulder to overhead can be a shoulder press, push press, push jerk or split jerk. Completion of the shoulder to overhead will be when arms are locked out overhead and feet are back in line together, standing upright. Clips must be used for safety purposes.

Partner may complete their attempt if the clean starts before the 3 minutes are up but you will now be taking away time from partner 2. Weight increments will end in a 0 or 5 (example: 155lbs or 180lbs)

AMRAP 12

80 Alt. DB Snatches (RX 50/35 | SC 35/20)
120 Toes-to-Bar (SC: Knee Tucks)
200 Double Unders (SC: 300 Singles)

With Remaining Time: Max Calorie Bike

This is a 12 minute workout, where partners will be working solo in 2 minute intervals until the first 3 movements are completed. If all the required reps are completed, partners will complete as many calories as possible on the bike. When on the bike, you can switch at any point. Score for this workout will be total reps.

To clarify, during the 2 minute intervals, the working partner can break up the reps and movements however they'd like. For example, it can be 50 Double unders, 15 T2B, 10 DB Snatch or it can be 150 Double Unders.

If working partner is about to complete the required reps under the 12 minutes, the non working partner is allowed to sit on the bike if they choose. Once the judge has given the go ahead, you may commence on the bike.

Movement standards are similar to the Open. During the DB snatch, both heads of the DB touch the ground, lock out overhead, non-working hand can not assist so no touching of the body. No dropping the DB from overhead please. T2B and Knee tucks, have feet starting behind the pull up bar with each rep, both feet making contact at the same time for T2B, knees going above hip crease.

For Time:

42 Wall Balls (RX 20/14 | SC 14/10)
5 Synchronized Burpees to Plate
21 Thrusters (RX 95/65 | SC 65/45)
5 Synchronized Burpees to Plate
30 Wall Balls
5 Synchronized Burpees
15 Thrusters
5 Synchronized Burpees
18 Wall Balls
5 Synchronized Burpees
9 Thrusters
5 Synchronized Burpees
Notes:

Each partner must choose either the barbell or wall ball and stick with it.
Both partners must have feet on the plate before starting each synchronized burpee rep.

Thrusters: Squat below parallel, lock out overhead. First rep can be a squat clean.

Wall Balls: 9 ft (salmon) and 10 ft (light blue) targets. Control the barbell if dropping from overhead.