The Village Throwdown @ CrossFit Moira

FOR TIME:

• 70 cals row (male pair) 50 cal ski (female pair)
• 30 syncro burpee over worm (3 working syncro)
• 30 worm deadlifts (worm 60kg) 2 working at a time
• 30 syncro burpee over worm
• 70 cal ski (male pair) 50 cal row (female pair)

score = time or reps at 15 minutes

PART A) for time:

10-8-6-4-2

FRONT SQUAT 45/30

50m SHUTTLE RUN

*waterfall style - p1 10 squats +

50m shuttles then p2 10 squats

+ 50m shuttles etc

into

PART B) for load:

in remaining time:

find a heavy complex of

1 CLEAN + 1 FRONT SQUAT + 1

SHOULDER TO OVERHEAD

on completion of Part A- commence part B, with whatever time is remaining in the 20 minute window.

Find a heavy complex of

1 CLEAN* + 1 FRONT SQUAT + 1

SHOULDER TO OVERHEAD

Any style clean( power or squat)

M+F - PAIR 1 -

30-20-10

Sync DB Hang snatch* 15/10kg

Sync hang knee raise

into

PAIR 2 - M+F

30-20-10

Syncr Db Hang snatch* 15/10kg

Sync ring rows

*swap hands every 5 reps

AMRAP 6

FEMALE PAIR

21 calorie assault bike

60m yoke carry 70kg (empty yoke)

12 half wall walks

60m yoke carry

Max cals assault bike

Rest 2 mins

MALE PAIR

30 calorie assault bike

60m yoke carry 110kg (yoke + 40kg)

12 half wall walks

60m yoke carry

Max cals assault bike

Score = total team cals assault bike