Back Squat (Event #1)
1 – 1 – 1
EMOTM for 10 minutes, perform 3 Reps Squat Clean @ 45% of max back-squat with the remainder of the minute perform AMRAP Double-unders. Your score is total double-unders (Event #3)
Happy Birthday Dustin!! Dustin has come a long way with regards to our CrossFit grassroots as a box. G and Dustin started what used to be a very small group of friends at Kempner High School in January of 2008. Fun memories with the "(Evander) Holyfield Circuit" comes to mind when we think back!
The WODs at the ACO were:
ACO Event #1 – 1RM Back Squat (sharing the bar with other competitors)
ACO Event #2 – 4 sets:
20 sec row sprints for highest avg. watts
rest 40 sec
20 sec AMRAP Chest To Bar Pull-Ups
rest 40 sec (Score: sets 1+2+3+4=total) and total chest to bar pull-ups
ACO Event #3 – 10 minutes of
Every min on the min (EMOTM)
3 Squat Cleans (45% of 1RM on Back Squat)
w/ remaining time doing Double-Unders
ACO Event #4 – Approximately 1.25 mile course with uphills and downhills, some steep with gravel. In the middle of the course 15 Sandbag Cleans (100)(80) then run to the next station of 15 rep KB Swings (88, American swing)(70 – Russian Swing) and then run again downhill and uphill to finish line.