Freakin' CrossFit Throwdown 2016: WOD 1/WOD 2 Announcement

WOD 1 is... “Grip It and Rip It”. RX Teams will have four (4) minutes to complete: 12 Front Squats (RX 155/105) 12 Shoulder to OH 12 Cleans 8 Front Squats (RX 195/135) 8 Shoulder to OH 8 Cleans 4 Front Squats (RX 225/155) 4 Shoulder to OH 4 Cleans 1 Front Squat (RX 255/175) 1 Shoulder to OH 1 Clean Scaledowns: Intermediate Men: 135/175/205/225 Intermediate Woman: 95/115/135/145 Novice Men: 95/115/135/155 Novice Woman: 55/75/95/105 Masters Men: 95/115/135/145 Masters Woman: 55/65/85/95 There will be a two (2) minute transition to WOD 2. **************** WOD 2 is... "Steady as She Goes". RX Teams will have eleven (11) minutes to perform**: BUY IN: Muscle ups (RX 30/20) while partner in front rack hold (RX 275/205) THREE (3) rounds of: 15 Snatches (RX 115/85) 15 Burpee Box Jump Overs (RX 30"/24") 15 Alternating pistols onto plate BUY OUT: Calorie Row (RX 60/50) Scaledowns: Intermediate: BUY IN: 50 Ring Chin-Ups while partner in front rack hold (245/175) THREE (3) rounds of: 15 Snatches (95/65) 15 Box Jump Overs (24"/20") 15 Overhead Squats BUY OUT: Calorie Row (60/50) Novice: BUY IN: 50 Plate SDHP (45/35) while partner in front rack hold (155/105) THREE (3) rounds of: 15 Snatches (75/55) 15 Box Jump Overs (24"/20") 15 Plate Squats (45/35) BUY OUT: Calorie Row (50/40) Masters: BUY IN: 30 Ring Chin-Ups (Men)/30 Plate SDHP (35lb - Women) while partner in front rack hold (155/105) THREE (3) rounds of: 15 Snatches (75/55) 15 Box Jump Overs (24"/20") 15 Plate Squats (45/35) BUY OUT: Calorie Row (50/40) ** Wod can be portioned any way ** Athlete performing front rack hold must have both feet behind red line before touching rings. Athlete performing muscle ups must be facing athlete in front rack hold