backwardarrowcf@yahoo.com
1701 N. Treadaway Abilene, TX
325-400-1309 

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Copyright © 2019 CrossFit Backward Arrow

Wednesday February 8th

February 8, 2017

 

This is another team workout that our girls will be completing over the weekend! Let's give them some good competition to work against!

 

Teams of 3

 

15 minute AMRAP

 

4.1:

Buy-in:
50/30 Toes-to-rings (TTR) (shared any way)

 

4.2:

6 Rounds: (Set rotation described below)
10 Clean and jerk (C&J) (95/75)
4 Synchronized burpees over the bar (2 athletes)

 

4.3:

6 Rounds: (Maintain rotation)
10 Thruster (65/55)
4 Synchronized burpees over the bar (2 athletes)

 

4.4:

Remaining Time: (Maintain rotation)
Max calorie row

Athlete Rotation:

 

4.1 Teams may break up the TTR however they choose.

 

4.2 Teams set their own rotation order, which MUST be maintained for the remainder of the workout.

Athlete A will move to the barbell while Athletes B and C rest behind her. Once Athlete A performs 10 C&J (no requirement for unbroken), Athlete B will join her for 4 synchronized burpees over the bar. Athlete A will then move to rest with Athlete C, while Athlete B performs 10 C&J. Once complete, Athlete C will join Athlete B for 4 synchronized burpees over the bar, and then Athlete C will complete her first set of 10 C&J. This rotation will continue until each athlete has completed 2 sets of 10 C&J (20 reps) and 4 sets of burpees (16 reps). The full rotation is outlined below for clarity.

 

4.3 Once the 6 full rounds of 4.2 are complete (ending with Athletes C and A completing 4 burpees), the team will strip the outer plates and advance the barbell down the lane to the thruster station. The team will complete the 6 rounds of thrusters/burpees in the same rotation as the C&J/burpees, starting with Athlete A.

4.4 Once the 6 rounds of 4.3 are complete, athletes will advance to row as many calories as possible in the remaining time. NOTE: Teams are required to maintain their rotation, meaning Athlete A MUST be the first athlete to row. Athlete B MAY NOT advance to the rower while Athletes A and C are completing the final 4 burpees of 4.3.

Teams may rotate athletes on/off the rower as often as they like, so long as the rotation is maintained.

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