WOD RELEASE #3 - CrossFit for Kids' Sake



RX

On a 10 min Clock:

10 Syncro Burpees

30 Thrusters @95/65

10 Syncro Burpees

24 Thrusters @115/85

10 Syncro Burpees

18 Thrusters @135/95

10 Syncro Burpees

12 Thrusters @155/105

10 Syncro Burpees

AMRAP Thrusters @185/125

NOTES: Score total completed REPS. Both partners must begin the burpees with their chest on the ground at the same time, but the jump and land do not have to be synchronized. After the Syncro burpees are complete, partners will move onto the thrusters. The thrusters will be performed individually by partners and athletes may switch out anytime and as often as they want. Partners may change out the barbell weight each round after the required number of Thrusters are completed or after the following round of burpees. Thrusters will not count unless the required weight is loaded onto the barbell. For the final set, athletes will perform an AMRAP of Thrusters until time expires.

SCALED:

On a 8 min Clock:

10 Syncro Burpees

30 Thrusters @75/55 (Tie Break)

10 Syncro Burpees

24 Thrusters

10 Syncro Burpees

18 Thrusters

10 Syncro Burpees

12 Thrusters

10 Syncro Burpees

AMRAP Thrusters

NOTES: Score total completed REPS. Both partners must begin the burpees with their chest on the ground at the same time, but the jump and land do not have to be synchronized. After the Syncro burpees are complete, partners will move onto the thrusters. The thrusters will be performed individually by partners and athletes may switch out anytime and as often as they want. The barbell weight will remain at 75/55 throughout the workout, there will be no weight changes.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com