Molon Labe CrossFit

“CHECKPOINT CHIPPER”
-15 Squat cleans @155/115
-30 T2B
-30 Box Jumps @24/20
*6 Minute checkpoint or penalty 1
-15 Ring dips (RX+ muscle-ups)
-30 G2OH @45/25 plate
-30 Double unders (100 Singles)
**10 Minute checkpoint or penalty 2
-15 Thrusters @95/65
-30 Pull-ups
-30 Burpees
***19 Minute checkpoint or penalty 3
-300 Foot OH Walking lunges @45/25

Penalty 1. 400 Meter run & 10 sandbag get-ups @60/40
Penalty 2. 400 Meter run, 10 sandbag get-ups @60/40 & 10 x 8 Count bodybuilders
Penalty 3. 400 Meter run, 10 sandbag get-ups @60/40, 10 x 8 Count bodybuilders & 10 Man Makers @25/15

If the athlete does not make the checkpoint, they will complete the rest of the work in that section then complete the penalty. After the penalty is complete the clock continues to run for the next section. Example: Athlete fails to make checkpoint 1 by 45 seconds. They complete the penalty checkpoint 1, then they have 4 minutes from the time penalty 1 is complete to finish the next section of work prior to checkpoint #2. The clock does not stop.

 

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