CrossFit Noble Park Pairs Comp 4

8minutes for both partners to find their heaviest complex:

1 x Power Clean

1 x Hang Squat clean

1 x Shoulder to Overhead

* 1 Lifts at a time

* Start with empty bar bell

* Can assist in loading each others bar

* Must have collars  (all plates on inside)

1min Transistion

INTO PART B

2min Max reps

Synchro Burpee over bar

*Synchro is chest on ground

*Athletes side by side

PART B

2min Max reps

Synchro Burpee over bar

*Synchro is chest on ground

*Athletes side by side

Part A - Score is max calories on rower (RP3 rower)

Part B - 6 rounds each of:

12 Double DB lunges

12 T2B

12 Double DB Front Squats

12 T2B

1 Athlete always rowing - 1 works through the rounds

Split as you like but complete full rounds

RX - 22.5/15

INT 15/10 Knee raise as option but T2B

Beg 10/8 Knee raises

Part A - Score is max calories on rower (RP3 rower)

Part B - 6 rounds each of:

12 Double DB lunges

12 T2B

12 Double DB Front Squats

12 T2B

1 Athlete always rowing - 1 works through the rounds

Split as you like but complete full rounds

RX - 22.5/15

INT 15/10 Knee raise as option but T2B

Beg 10/8 Knee raises

All reps shares as you like

240 Double unders

30 Snatches 60/45 - 40/25 - 30/25

180 Double unders

20 Snatches 70/50 - 50/30 - 40/30

120 Double unders

10 Snatches 80/55 - 60/40 - 50/35

Beg - Single skips

INT - Option singles but will be scaled

16min Workout ( 2 scored)

1.6km ski erg shared as you like

80 Box jump overs

40 Single DB Devil press SYNCHRO

Remainder time:- Seperate score max reps

Max Bar muscle ups - Chest to Bar - Pull ups (ring rows)

RX 22.5/15

INT 15/10

BEG 10/8

2min work

1min each

Calories on ECHO BIKE
Metres on Woodway

Reps calories and metresmcombined