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“DG 20.3”

2020 Dakota Games Virtual Competition WOD #3

176 2
  • For Time
  • From 0:00-6:00, 3 Rounds of:
  • 15 Dumbbell Hang Squat Cleans (2x50/35 lb)
  • 15 Chest-to-Bar Pull-Ups
  • Rest 2 minutes
  • From 8:00-20:00, perform:
  • 3 Rounds of:
  • 10 Dumbbell Ground-to-Overheads (2x50/35 lb)
  • 5 Ring Muscle-Ups
  • 2 Rounds of:
  • 10 Alternating Dumbbell Snatches (50/35 lb)
  • 3 Ring Muscle-Ups
  • 1 Round of:
  • 30 Box Jump Overs (30/24 in)
  • 1 Ring Muscle-Up

With a running clock, as fast as possible complete the prescribed work.

There will be two scores for this event. Score A is the time it takes to complete the 3 rounds of 15 Dumbbell Hang Squat Cleans and 15 Chest-to-Bar Pull-Ups. Score B is the time it takes to complete the second part of the workout after the 2-minute Rest.

Scaling Options

For Time
From 0:00-6:00, 3 Rounds of:
15 Dumbbell Hang Squat Cleans (2×35/20 lb)
15 Ring Rows

Rest 2 minutes

From 8:00-20:00, perform:
3 Rounds of:
10 Dumbbell Ground-to-Overheads (2×50/35 lb)
5 Burpee Jumping Pull-Ups

2 Rounds of:
10 Alternating Dumbbell Snatches (50/35 lb)
3 Burpee Jumping Pull-Ups

1 Round of:
30 Box Jump Overs (30/24 in)
1 Burpee Jumping Pull-Ups

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Background: “DG 20.3” was the 3rd of the 5 total WODs for the 2020 Dakota Games virtual competition.

The Dakota Games virtual competition is hosted by CrossFit Fargo @crossfitfargo (Fargo, ND, USA). Instead of canceling the competition altogether in 2020 because of COVID-19, the team organized an online competition spanning 5 weeks.

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