“DUCC Sanctional 19.7”
2019 Down Under CrossFit Championship Sanctional WOD #7
- For Time
- 7 Rope Climbs
- 21 Toes-to-Bars
- 7 Kettlebell Pistols (24/16 kg, each leg)
- 5 Rope Climbs
- 15 Toes-to-Bars
- 5 Kettlebell Pistols (24/16 kg, each leg)
- 3 Rope Climbs
- 9 Toes-to-Bars
- 3 Kettlebell Pistols (24/16 kg, each leg)
- Kettlebell Overhead Lunges (24/16 kg) to Finish Mat
- Time Cap: 15 minutes
On the Buzzer the athletes will run forward and perform 7 rope climbs on the short rope. Each rep is complete when the athlete touches the Crossmember on the rig. Once the reps are complete the athlete will move forward and complete 21 toes to bar, feet behind the verticle line and both feet must touch the bar at the sam time to complete the rep. The athlete will run forward to the DB and perform designated reps on one side before moving to the other leg. at the completion of the reps the athlete will move the KB to the next position and run back to the rope.
On the final round the athlete will overhead lunge to the finish matt. The trailing knee must make contact with the ground and the athletes must come to knee hip extension.
Score is the time on the clock when the kettlebell overhead lunge is completed.
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