Drink In My Hand

Crossfit North Cloud – CrossFit

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Warm-up

Metcon

Dakota Games – 20.4 (Weight)

With a 35:00 running clock:

Event 4a:

For Time: 35:00 CAP

5000m Row

In Remaining Time:

Event 4b:

For Load:

3 Rep Max Thruster
Event 4ab starts with the clock set to TIME UP 35:00 and the athlete sitting on the rower. Upon 3.2.1.GO!

the athlete may grab the handle and begin the 5000m Row. Once the athlete completes the 5000m row, the

time will be recorded for Event 4a and the athlete may begin working on Event 4b, the 3 Rep Max Thruster.

The score for event 4a is time. If the athlete does not complete the 5000m row in 35:00, the amount of

meters completed will be the score.

For Event 4b, the 3 Rep Max Thruster, the bar may start preloaded with the first attempt. The athlete may

go up and down in weight as desired. Fractional Plates as low as ½ lb are allowed. Load must be recorded in

whole numbers. A 20kg bar will be counted as 45lb. A 15kg bar will be counted as 35lb. The 3rd rep must be

fully locked out before the 35:00 cap is reached. Clips must be used.

3 Rep Max Thruster: The 3 Rep Max Thruster must be taken from the ground. All three reps must be performed

consecutively without the bar lowering below the shoulders for the attempt to count. This is a standard barbell thruster

in which the barbell moves from the bottom of a front squat to full lockout overhead without pausing or re-dipping in

the standing position. A re-dip on the lockout (receiving the bar in the power jerk position overhead) is allowed.

The bar starts on the ground for the first rep. No racks allowed. The hip crease must clearly pass below the top of the

knees in the bottom position. A full squat clean into the first thruster is allowed. Using a ball, box or other object to

check for proper depth is not allowed.

4a 5k Total Time:

4b 3RM Load:

Athlete Name:

Athlete Signature:

Judge Name:

The rep ends when the barbell is in a full lockout overhead with the hips, knees and arms fully extended, and

the bar directly over the body.

5k Row (Time)

Max Effort 5k Row

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