Fight or Flight @ Top Flight CrossFit
About This Competition
2-Man CrossFit Competition hosted by Top Flight CrossFit
1st White Board Briefing will Start at 7:30 AM
All teams need to be present at start time
Competition will consist of 4 WODs and a Tie Breaker if needed
Prizes will be awarded to top 3 Finishers
Source: Competition Corner
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Workouts
For Time
200 Double Unders
50 dumbbell snatch Left Arm (split reps)
200 Double Unders
50 dumbbell snatch Right Arm (split reps)
200 Double Unders
50 alternating snatch (split reps)
10 Minute Time Cap
Male
Scaled:
35lb DB
200 Single Unders
Masters:
35lb DB
150 DUBs or 300 Single Unders
Rx:
50lb DB
Female
Scaled:
25lb DB
200 Single Unders
Masters:
25lb DB
150 DUBs or 300 Single Unders
Rx:
35lb DB
2 4-minute Amraps
1 partner at a time
reps: 1-2-3-4-5-6-7...
------------------------
0:00-4:00
Partner 1 Deadlift
Partner 2 Toes to Bar
Rest and swap 4:00-6:00
6:00-10:00
Restart from Rep #1
Partner 1 Toes to Bar
Partner 2 Deadlift
Male
Scaled:
Hanging knee raise
135lb Deadlift
Masters:
Straight Leg Raise
155lb Deadlift
Rx:
toes to bar
185lb deadlift
Female
Scaled:
Hanging knee raise
85lb Deadlift
Masters:
Straight Leg Raise
95lb Deadlift
Rx:
toes to bar
105lb deadlift
Every 3:00 | 4 Rounds
20 partner alternate burpee box jumps
(16 for Scale and master)
10 Wall Walks
:30 Rest
Highest score wins event. Every round scored: 1st place receives 6 points, 2nd place receives 5 points, etc.
Male
Scaled:
24" Box
(Step ups allowed)
10 Wall Walks to Target Line
Masters:
20" Box
(Step ups allowed)
10 Wall Walks
Rx:
30" Box
Female
Scaled:
20" Box
(Step ups allowed)
10 Wall Walks to Target Line
Masters:
20" Box
(Step ups allowed)
10 Wall Walks
Rx:
24" Box
Partner 1
Max reps Back squat
Partner 2
Max calories echo bike in 2 minutes
Note: All competitors performing the back squat start at the same time and must perform 1 rep per 6 seconds until failure
1 point per Calorie
2 points per Squat
Male
Scaled:
135lb Back Squat
Masters:
185lb back squat
Rx:
225lb Back squat
Female
Scaled:
85lb back squat
Masters:
105lb back squat
Rx:
125lb back squat
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Event Details
Closes: Oct 24, 2025
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