The Girls

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One athlete of each gender will perform one of the following “Girl” workouts in the following order:

Karen:                                                                         SCALED:

150 Wall Balls (#20 to 10’ line, #14 to 9’ line)            150 Wall Balls (#14 to 10’ line, #10 to 9’ line)


30 Clean & Jerks (135/95)                                          30 Clean & Jerks (95/65)



21-15-9                                                                        21-15-9

Thrusters (95/65)                                                        Thrusters (45/35)

Pull Ups                                                                      Jumping Pull Ups



30 Snatches (135/95)                                                 30 Snatches (95/65)



50-40-30-20-10                                                           50-40-30-20-10

Double Unders                                                            Single Unders

Sit Ups                                                                        Sit Ups

At the start of the workout, one male athlete and one female athlete will begin working on Karen. As soon as the male athlete finishes, he will signal the male athlete performing Grace to begin and the judge for the men will move to that athlete as well. When the female athlete finishes Karen, she will do the same to signal the female athlete to begin Grace. This pattern will continue from the athletes performing Grace to the athletes performing Fran, then Isabel, and finally Annie. 

Teams will have two scores for this workout, the total time for the men to complete all five Girl workouts and the total time for the women to complete all five Girl workouts. There is a 25:00 time cap for this workout. Any reps not completed within the cap will be an additional second on the team’s score. For instance, if an athlete has completed 15 of 20 sit ups at the call of time, then the team score is 25:25 (5 remaining sit ups, 10 double unders, and another 10 sit ups remaining). The workout must be completed entirely as prescribed or entirely scaled. Any team scaling will be bumped to the bottom of the leaderboard behind teams going prescribed and then ranked relative to other scaled teams.

Each team will need two men’s barbells (one loaded to #135, one loaded to #95) and two women’s bars (one loaded to #95, one loaded to #65). Teams will need access to a pull up bar for a male and female athlete. Teams will need an abmat and jump rope for a male and female athlete.

Video Requirements:
A camera must be set up to view each athlete performing their individual section of the workout. Cameras can move throughout the workout as the movements change and need different equipment. Teams are welcome to set up two cameras for this workout if they would like (one to follow the male athletes and one to follow the female athletes). 

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