Where:  Main Event – CrossFit 646 …   75 W. River Rd. suite 101, Tucson AZ 85704

Who:  Every member of CrossFit 646 or CrossFit 646 North is invited as well as their         significant others.

What:  This is a Fitness competition.  There will be 3 guaranteed events and a final for Rx’d and Scaled divisions.  There will also be a MASTERS 50+ age category!  Teams must be 1 male and 1 female.

How: CLICK HERE TO SIGN UP!!  Just click the “services” tab at the top and then select “646 Competition”

POOL WOD
AMRAP in 20 Minutes
P1: 25 Meter Swim P2: Waits for P1 to exit pool
P2: 25 Meter Swim P1: Max MB Squats
P1: 25 Meter Swim P2: Max MB Squats
P2: 25 Meter Swim P1: Max Alt DB Snatches
P1: 25 Meter Swim P2: Max Alt DB Snatches
P2: 25 Meter Swim P1: Max MB Squats
Repeat Cycle for 20 Minutes!

SCORING: Every 25 Meter Swim will count for 25 reps.
Every Push Up and DB Snatch will count as 1 rep
Tie breaker will be the team with the most 25 meter swims.Workout Description:
The workout begins with both partners on the North side of the Pool
At 3,2,1, Go, Partner 1 Swims to the South side of Pool 25 Meters
When Partner 1 exits the pool, Partner 2 begins the 25 Meter Swim
When Partner 2 hits the water, Partner 1 does as many MB Squats as possible on the deck
When Partner 2 exits the water Partners tag, Partner 1 dives in and swims back to the North side
Once Partner 1 hits the water, Partner 2 does as many MB Squats as possible
Once Partner 1 exits the water, Partner 2 stops doing MB Squats, dives in and swims to North side of pool
Once Partner 2 hits the water, Partner 1 does as many Alternating DB Snatches as possible
Once Partner 2 exits the pool they tag Partner 1 and Partner 1 starts the swim back to south side of the pool and starts the cycle over again
Once Partner 2 tags partner 1, Partner 2 does as many DB Snatches as possible until Partner 1 exits the pool
*This cycle continues until the 20 Minutes are up.
***a dive into the pool is not required and athletes are allowed to touch the bottom of the pool, but may NOT walk on the bottom
**any stroke is allowed.
****Partners may not begin their exercises until their partner enters the pool, and Partners may not enter the pool until their partner exits the pool if partners are on opposite ends of the pool or tags them if partners are on the same side of the poolWeights
RX’d: 30lbs med ball, 35lbs dumbbell
Tweeners: 20 lbs med ball, 35 for Rx and 20 for scaled athlete
Scaled: 16lbs med ball, 30/20
Masters: 14lbs med ball, 25lbs dumbbell

**IF YOU CAN’T SWIM or CAN’T ATTEND THE POOL WORKOUT:  you will be given an extra workout that you can complete in the week leading up to the competition that will take the place of the Pool Workout.  You will have to schedule that with a 646 Coach, so let us know asap.

For Time :  9-15-21

Synchro Thrusters 43/29

Synchro Chest to Bar Pull Ups

For Time: 9-15-21

Synchro Thrusters 30/25kg

*Each partner rows for Calories in between Rounds

of Thrusters

Example:  at 3,2,1,GO

Partners perform 9 synchro thrusters

Then Partner 1 rows 9 calories

Then Partner 2 rows 9 calories

Then Partners perform 15 synchro thrusters

Then Partner 1 rows 15 Calories

Then Partner 2 rows 15 Calories

Then Partners perform 21 synchro thrusters

Then Partner 1 rows 21 Calories

Then Partner 2 rows 21 Calories

For Time: 9-15-21

Synchro Thrusters 30/25kg

*Each partner rows for Calories in between Rounds

of Thrusters

Example:  at 3,2,1,GO

Partners perform 9 synchro thrusters

Then Partner 1 rows 9 calories

Then Partner 2 rows 9 calories

Then Partners perform 15 synchro thrusters

Then Partner 1 rows 15 Calories

Then Partner 2 rows 15 Calories

Then Partners perform 21 synchro thrusters

Then Partner 1 rows 21 Calories

Then Partner 2 rows 21 Calories

*score is total reps for all exercises