Warm-Up

CFN3

WOD

The Nor’Easter Games!!
WoD 1:
6am: 15 mins
5pm: 10 mins
Using the CrossFit Total format of a single press, squat, and deadlift:  Accumulate as much weight moved in the allotted time.  For females, total weight is divided by 300 to assess points.  For males, 500.
WoD 2:
5 Minute AMRAP of:
3 Burpee Box Jumps (20″ Box)
7 Single Arm DB Thrusters (25/15)
Each round completed counts as one point towards overall score.
WoD 3:
7 Min time cap on:
20 Pullups
20 Pushups
20 Deadlift (155/115)
20 KBS (53/35)
20 Situps
20 Squats
20 Double Unders
Completion of each movements assigned rep scheme counts as one point towards overall score.  Athletes have 7 minutes to accumulate as many points as possible in the given order of movements.