WELCOME
SATURDAY 25TH MARCH
INDIVIDUAL CROSSFIT THROWDOWN
WORKOUT 1
As Many Reps As Possible – Timer
5 Rounds with Increasing Time Each Round
In 1min 50secs Complete
9/7 Calories on the Ski Erg
16 Anchored Situps With Hands behind Head (Interlocked Fingers)
Max Double Unders in the Remaining Time (scale with single skips)
5 rounds in total, adding 10 secs every round
Score = total number of Double Unders (scaled single skips)
WORKOUT 2
“Acid Bath”
Complete As Fast As Possible – 8min cap
500/ 400m Ski
1000/ 800m Bike
500/ 400m Row
Score = time
WORKOUT 3
For Time – 12min cap
15 – 12 – 9 – 6 – 3
Back Squats (50/35kg)
Power Clean & Push Press (40/30kg)
Burpees
Score = time
Prize to the Winning Male & Female
BEST OF LUCK TO EVERYONE!