249 Throwdown Same Sex 3’s

Max hang from rig

all teammates must be hanging, every time anyone drops, everyone must drop from the bar and complete synchro reps of

12 db hang snatch 15,12.5,10 kg (scaled 12.5,10,6 kg)

12 burpees over the dumbbell (scaled burpee)

all wraps must be synchronised. Dumbbells hang snatch is synchronised at the top. Only Burpee are synchronised on the floor,

Complete the complex for max combined weight 

1 clean

2 hang cleans

3 front squats

1 jerk

cleans can be completed as power or squat, total weight is all three teammates, combined, total

Emom 9

Min 1: max cal cal row,.

Min 2: max wall ball 9/6 (6/3)

Min 3: rest

Workout completed as a follow the leader format. partner one starts with row, at the end of the minute partner 1 moves onto the wall balls and partner. 2 starts the row. Minute three part one moves onto rest partner 2 moves onto wall ball and partner. Three starts the row. It starts again in a minute of four for partner, 1, and continues until all teammates have completed three rounds each. score is max reps row calories and wall balls.

Walls must be completed at Crossfit standard.

5 min timecap

5 pull-ups (jumping pullup)

10 pushups (knee pushup)

15 sit-ups

One 12 m partner carry (wheelbarrow)

Partner 1 completes an Amrap of pullups, push-ups and situps, while partner two and three complete partner carries or wheelbarrows back-and-forth across the gym

Teams can switch partners at any time, teammate that is doing the pull-up push-ups and set ups, pick up from where the last teammate left off