saturday

Warm-up

AMRAP x 5 MINUTES
5 Push Up to Pike 
10 Alt. Groiners 
5 Barbell Snatch RDL
10 Snatch Grip Strict Press (Behind the Neck)
5 Overhead Squat

8 and 9 am CrossFit

OCROSSFIT PAIR UP THROWDOWN  '21
For time, as pairs:

30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters 
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

Time cap: 35 min.

Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

The CrossFit Pair Up Throwdown '21 is open to pairs of m/m, f/f, or m/f. To enter your team go to ​crossfit.leaderboards.com/competitions/2021-crossfit-pairup-throwdown//. Of course you are welcome to join in on the workout without signing up for the event.