This Friday, 2/7/14, Hardware CrossFit will be hosting CrossFit Shoreside in The Northside Throwdown #3! Just as it has been, registration is from 7:30-8:15, and heats will start at 8:30PM. $10 cash entry fee.  The past two throwdowns have been a lot of fun. This is a great opportunity to prepare for the upcoming CrossFit Open. This week, we have a partner workout on tap! Athletes can choose their own partner from within their own gym. Make sure you decide which division you will be competing. Each athlete from each team must be able to perform the movements to the specified standards of the division. If you do not have a partner, we will pair you up on Friday night, and coaches will fill in as needed.

Throwdown #3:
RX

In 15 mins, work with a partner to complete:

  • 60 CTB Pull Ups
  • 90 OHS (95/65)
  • 150 Double Unders
  • Row for meters [alternate every 250m]

One partner work at a time while the other rests. Tasks must be completed in order, however the work can be divided up between partners however you wish (except the row). The score for each team is the reps completed + meters rowed.

Scaled:

In 15 mins, work with a partner to complete:

  • 60 Partner Assisted Pull Ups
  • 90 Overhead Lunge with Plate (25/15)
  • 300 Single Unders
  • Row for meters [alternate every 250m]

One partner work at a time while the other rests. Tasks must be completed in order, however the work can be divided up between partners however you wish (except the row). The score for each team is the reps completed + meters rowed. If the movements and loads are further scaled for either athlete in the scaled division, the team will not be eligible for winning the scaled division.

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