Competition Day.
Today’s WOD is for fastest time and Max Effort. Athletes will be judged for rep quality. Standards

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will be reviewed before competition begins. The best scores for Male and female will be posted for Rx’d and Scaled. Best times in each division win a fabulous Crossfit St. Charles T-shirt!

Each athlete will have 4 minutes to complete a 400m Run. At the end of the 4 minutes All athletes will begin WOD #2. Each athlete will have 8 minutes to complete WOD #2.
At the end of the first 8 minutes, all athletes will begin WOD #3. There is an 8 minute time cap for completion. Score will be best times or reps completed in the 8 minute time caps.

WOD #1
Run 400m

WOD #2
21-15-9

Wallball (20/14)Scaled (20/12)
pull-ups

Scaled
Wallball (20/12)
pull-ups

WOD #3
15-12-9

hang power snatches (95/65)
Toes To Bar

Scaled
HPS (75/55)
Supine Knees to Elbows. (Knees must touch the TOP of the elbows)

Competition Tuesday

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