WOD 3

Complete as many rounds/reps as possible in 10 minutes, of;

– 150 Double unders

– 100 Wall ball (Women-6kg ball & 8′ target / Men-8kg ball & 10′ target)

Scoring

Scores can be submitted from 9am on Monday 9th April via a google document, a link will be posted up on the website!

Only total reps should be submitted – 1 round = 250 reps

For example in 10 minutes, if you complete 1 rounds and 20 double unders your score will be; 270

Equipment needed

– Medicine ball

Women 6kg

Men 8kg

– Target

Women 8 foot

Men 10 foot

– Jump rope

Movement standards

The medicine ball must start on the floor

The athlete must not touch or reach for the medicine ball until ‘Go’,  i.e 3, 2, 1 GO

In true CrossFit style ‘Every Rep Counts’, points are given to each rep completed.

WALL BALL

It is NOT permitted to use an additional ball, box or other object to check for proper depth.

Each repetition must be completed by taking the medicine ball to the bottom of a squat, making sure the hip crease is below the top of the knee, and thrown to hit the target.

The ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it cannot be counted as a rep.

If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

DOUBLE UNDERS

The rope must pass twice for each jump. Only successful jumps are counted, not just attempts.

Scaling options

If you decide to scale, it must be noted on submission of your scores.

It will not be possible to compete in the main event as an individual athlete, however you may still compete as part of a team.

DOUBLE UNDERS

This can be scaled to double the amount of single skips, instead of 150 double unders the athlete will complete 300 single skips.  

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