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“Hang On”

2021 Granite Games Semifinal WOD #7

444 2
  • For Time
  • 30/20 calorie Row
  • 3/2 Legless Rope Climbs
  • 3 Rope Climbs
  • 9 Devil Presses (2x70/50 lb)
  • 15 yard Double Dumbbell Overhead Walking Lunges (2x70/50 lb)

Prior to the workout, the athlete will strap their feet into the Rower, and adjust the damper to the desired setting. The athlete will not touch the monitor. This workout begins with the athlete strapped into the Rower, hands off the handles. At the sound of the beep, he or she will grab the handles and begin completing the designated calories.

Once complete, the athlete may advance to the rig and begin the 3/2 Legless Rope Climbs, followed by 3 regular Rope Climbs, in that order. Upon completion of the Rope Climbs the athlete may advance to the Dumbbells and perform 3 Devil Presses, advance forward 5 yards, complete the next 3 Devil Presses, advance 5 yards, and complete the final 3 Devil Presses, for a total of 9. To finish, the athlete will then complete 15 yards of Double Dumbbell Overhead Walking Lunges, drop the Dumbbells, and sprint across the finish line.

Score will be the total time it takes to complete the workout.


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Background: “Hang On” is one of the workouts for the 2021 Granite Games Semifinals competition.

The Granite Games Semifinals is the final qualifying stage for athletes in North America before the 2021 NOBULL CrossFit Games. Top 30 men, top 30 women and top 20 teams in North America who already made it through the Open and Quarterfinals will compete. Only the top 5 of each division will make it to the Games.

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