Backyard Brawl

V3 CrossFit – CrossFit

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Metcon (Time)

In Teams of 2 each athlete working at the same time complete:

For Time:

3000m Row

200 Air Squats

50 Burpee DB Snatches (45,25)

100 Slam Balls (20,10)

50 Box Jumps

1 Athlete Rowing at all times until 3000m is completed. May switch at any time. Athletes must complete Squats before moving onto Burpee Snatches before moving onto Slam Balls etc.

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Twisted Siters

V3 CrossFit – CrossFit

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A: Metcon (AMRAP – Reps)

With a running clock complete:

A) 6:00 CAP-

“Fat Fran”

21,15,9,15,21

Thrusters & Pullups

RX-(135,95) Scaled & Masters (95,65)

B: Metcon (AMRAP – Reps)

B) 6:00 CAP

“Angry Annie”

50,40,30,20,10

DBl Unders & Push Ups

C: Metcon (AMRAP – Reps)

C) 6:00 CAP

“Deadly Diane”

21,15,9

Deadlifts & HSPU

RX-(275,185) Scaled & Masters (225,155)

***** When An Athlete is doing Deadlifts the other Athlete will be in a Handstand. When an Athlete is doing HSPU the other Athlete will be holding the deadlift barbell at the hips fully locked out.