5th Annual Ghazal Team Hero Workout

LOCATION

Sandy Lake Crossfit

989 W. Sandy Lake Rd #400

Coppell, TX 75019

Event schedule & workout descriptions are below

12:45 PM

Latest arrival for Competitors

1:00 PM START

• Prayer

• Pledge

• National Anthem

1:15 PM

^MURPH

^{Rx Only} 

*Weighted Vest Required for Rx (Men 20 lb/ Women 14 lb)

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

NOTE: 70 minute time cap. Allowed Pull-up types are strict, kipping or butterfly. Partition the pull-ups, push-ups, & air squats as needed. Scaling & modifications are allowed to sign-up & you do not have to use a vest if scaling the workout. Top 3 Rx Finishers Recognized. You must be able to do the workout Rx (ie. as prescribed, using a vest) in order to compete for the top 3 finisher slots.  If competing, all reps will be judged & impartial reps will be counted as a "no rep."  

DT

Rx Only

    5 Rounds for time, 15 min time cap

• 12 Deadlifts  (Men 155 / Women 105 lb.)
• 9 Hang Power Cleans (Men 155 / Women 105 lb.)
• 6 Push Jerks (Men 155 / Women 105 lb.)

*Slots available: 13 men, 13 women

NOTE: 15 minute time cap. All reps will be judged. Impartial reps will be counted as a "no rep." in order to compete for the top 3 finisher slots. Scaling & modifications are allowed to sign-up. Top 3 Rx Finishers Recognized. In order to complete for the top 3 finisher slots, you must be able to do workout and weight at Rx (Men 155 lbs. / Women 105 lbs). If competing, all reps will be judged & impartial reps will be counted as a "no rep."

Loredo

Rx Only

    6 Rounds for time

• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 meter Run

NOTE: With a running clock, perform 6 rounds of the prescribed work in the order written, as fast as possible. Your score is the time on the clock when the final 400 meter run is completed. Scaling & modifications are allowed to sign-up. Top 3 Rx Finishers Recognized. In order to complete for the top 3 finisher slots, you must be able to do workout at Rx (ie. as written). If competing, all reps will be judged & impartial reps will be counted as a "no rep."

Jerry

• 1 mile run
• 2,000 meter row
• 1 mile run

*Slots available: 7

NOTE: 40 minute time cap. With a running clock, complete the prescribed work in the order written as fast as possible. Scaling & modifications are allowed to sign-up. The top Rx Finisher will be recognized. In order to complete for first place, you must be able to do the workout at Rx (ie. as written). If competing, all reps will be judged & impartial reps will be counted as a "no rep."

3:00 PM  EVENT OVER