CrossFit Southie Showdown WOD
- AMRAP in 4 minutes
- 125 Double-Unders
- 10 Shoulder-to-Overheads (115/105 lb)
- In the remaining time, AMRAP of:
- Toes-to Bars
This workout will begin exactly two minutes after the completion of Ninja Warrior.
Double-Under: Rope passes under the feet twice for every jump. The rep that you trip up on will not be counted.
Shoulder-to-Overhead: Press, Push Press, Push Jerk and Split Jerk are permitted. At the top of the movement, the athlete must be in full control with the feet under the hips and the bar stacked on top of the shoulder, hips, and ankles. The rep must be complete and full lock-out/control must be established for the rep to count. The athlete must show control of the bar on the way down. If the bar is not controlled and goes out of his/her lane, the rep will not be counted.
Toes-to-Bar: Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.