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CrossFit Community Event

Saturday 8th April 2023

8:00 - 8:20am - Register

8:20 - 8:30am - Workout movement standards

8:30am - WOD Start (Group 1)

8:38am - Group 2

8:46am - Group 3 ...ETC

How the event works:

Every 8 minutes two new athletes will start on the Ski-Erg and progress their way through the chipper till they have completed all stations for time.

What happens if I get caught?

If you get caught by the person behind you, step aside and let them pass through but there will be double of every station so this should not happen.

What do I do when I am finished?

Encourage others through their workout or help judge / count reps.

What's the time cap?

Target is to get this workout completed under 60 mins.

What happens if I can't perform an exercise or use the weight's prescribed?

If an exercise shown can not be performed or weight is too heavy please speak to Neil or Megan before you start and they will provide an alternative exercise / weight.

RXD Category

1000m Ski

60 WBS (9/6)

2000m Bike

60 Power Clean & Press (42.5/30)

100/80 Cals AD

60 DB Snatches (22.5/15)

1000m Row

60 Slam Ball Over Shoulder (25/20)

1000m Run / Walk

60 Buprees

SCALED Category

1000m Ski

40 WBS (6/3)

2000m Bike

40 Clean & Press (30/20)

80/60 Cals AD

40 DB Snatches (15/7)

1000m Row

40 Slam Ball Over Shoulder (20/15)

1000m Run / Walk

40 Burpees

KIDS Category

500m Ski

40 Air Squats

1000m Bike

40 Plate GTOH (10/5)

40 Cals AD

40 DB Snatches (5/3)

500m Row

40 Med Ball Over Shoulder (9/6)

500m Run / Walk

40 Burpees

If you still wish to sign up for the event please don't hesitate to put your name down. The sign up sheet should be next to main board in gym.

If you are unsure of what category to go in for ask one of the CrossFit Scotland Coaches for some guidance and they will put you in the correct category.

If you have any questions before Saturday just ask the CrossFit Scotland Coaches and we will answer your questions.

Hope to see you all there and looking forward to everyone taking on the challenge.

CrossFit Scotland Team 🏴󠁧󠁢󠁳󠁣󠁴󠁿💙

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