CrossFit Games SoCal Sectionals – WOD #3

CrossFit Games SoCal Sectionals – WOD #3

WOD#3: “Six Max Efforts”
Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row – 3 minutes – max calories
3 min rest

Event 2: Deadlift (275#/185#) – 3 minutes – max reps
3 min rest

Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest

Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps
3 min rest

Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)

Event 6: 800m Run for time

WOD #3 Overview… [wmv][mov]
WOD #3 Movement Standards… [wmv][mov]



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