CrossFit PairUP ThrowDOWN partner workout...
For time, as pairs:
30 synchro deadlifts (185/125lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts (185/125lb)
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts (185/125lb)
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters (75/55lb)
10 synchro pull-ups
400-m run
20 synchro thrusters (75/55lb)
20 synchro pull-ups
400-m run
30 synchro thrusters (75/55lb)
30 synchro pull-ups
400-m run
Time cap: 35 min.
Other variations...
Masters Rx'd (55 and over)
Women: 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men: 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled (54 and under)
Women: 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men: 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Masters Scaled (55 and up)
Women: 65-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men: 95-lb. deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Happy Birthday today to Megan Snider!
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