A. Every minute, on the minute, for 12 minutes: Minute 1 – Roll to Candlestick x 6-8 reps Minute 2 – 20 Double-Unders + 10 Toes to Bar Minute 3 – Hollow Rock or Hold x 30-40 seconds B. Deadlift Build to a heavy 1rep Rest 2-3 minutes between sets. C. Three sets, not for time, of: Banded Good Mornings x 8 reps Rest 45 seconds Supine Ring Row x 8 reps Rest 45 seconds Weighted GHD Hip Extensions x 8 reps Rest 45 seconds 2nd Annual In-House CrossFit Glendale Throwdown 70 athletes, across two divisions, will go head-to-head in three WODs that will put their fitness to the test! Even if you’re not competing, please come on by and cheer on your fellow athletes and friends. Athletes will be checking in at 8:00am with WOD #1 getting underway at 9:00am. The throwdown will go until about 3:00pm when the male and female winners in the RX and Scaled division will be crowned! Athlete Check-In: 8:00am WOD Briefing: 8:30am WOD #1 / Heat#1 Start: 9:00am In-House WODS are as follows: WOD #1 6min AMRAP (As Many Reps As Possible) -9 Hang Cleans -6 Front Squat -3 Shoulder to Overhead Rx: 115/75 Scaled 95/55 Score is total reps completed WOD #2 Against a 12 minute clock: Row 2000m, Then in the remaining time AMRAP (As Many Reps As Possible) Bench Press Rx:Men:155/Women:85 Scaled 115/65 This will be a two score event. Score 2k time and Max reps on BP. WOD#3 4min Cap 60 Double Unders 30 Burpees to a plate 10 Deadlifts Rx: 315/205# Scaled: 120 single unders 30 Burpees on a plate 10 Deadlifts 225/155# CFG Worldwide! Josh CrossFitting in Israel Edgar and Pauline CrossFitting in Phillipines