Battle of the Lake III

Unbroken Series presents

Battle of the Lake III

Saturday, February 9th, 2019 

at CrossFit Allegiance 

615 North Hwy 16

Denver, NC 28037


This year's competition will be a Partner Event:

Rx, Scaled, and Masters divisions

All-Female, Co-ed, or All-Male


Early Bird Price: $180/team through January 11th

Regular Price: $200/team

WOD 1: "Power House

5 minute time cap, for reps

RX
For Time:
15 G2OH (155/105)
12 G2OH (185/115)
9 G2OH (215/135)
**max reps at the last weight for the remainder of time.

Scaled and Masters
For Time:
15 G2OH (95/65)
12 G2OH (115/75)
9 G2OH (135/95)
**max reps at the last weight for remainder of the time.

One person working at a time. Split reps however needed.

WOD 2: "Feel the Burn"

10 minute AMRAP, for reps

Rx
15 Dumbell Hang Squat Cleans (50/35)
60 Double Unders
15 Dumbell Shoulder to Overhead (50/35)
60 Dumble Unders
15 Dumbell Cleans (50/35)
60 Double Unders
15 Dumbell Thrusters (50/35)
60 Double Unders
**One person working at a time and split reps however needed.

Scaled and Masters is with a barbell
15 Hang Squat Cleans (75/55)
60 Double Unders or 120 singles
15 Shoulder to Overhead (75/55)
60 Double Unders or 120 singles
15 Cleans (75/55)
60 Double Unders or 120 singles
15 Thrusters (75/55)
60 Double Unders or 120 singles
**One person working at a time and split reps however needed. Both teammates must choose the same jump rope variation.

WOD 3: "Don't Let Go"

15 min time cap, for time

Rx
50 Calorie Row
50 Chest to Bar Pull-ups
40 Calorie Row
60 Toes to Bar
30 Calorie Row
70 Pull-ups

Scaled and Masters
50 Calorie Row
50 Burpees Over the AbMat (hips and feet cross over the threshold of the abmat)
40 Calorie Row
46 Knee ups or 20 Toes to Bar
30 Calorie Row
30 Pull-ups or 30 Burpees Over the AbMat

Bonus WOD

Rx
4-minute AMRAP Handstand Walks (every 5 feet counts as 1 Rep)

Scaled and Masters
Broad jump (each partner gets two attempts)
     -take the best attempt from each partner and add the two partners' scores together

Important!

*BY CLICKING "SUBMIT" YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE WAIVER AND AGREEMENT FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.

*You must be over 18 years of age OR the parent/legal guardian of a minor under 18 years of age OR the legal guardian of an incapacitated and/or mentally challenged person in order to agree to the text above.

*ALL members of a team agree to the terms of the waiver when submitted.

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