The London Throwdown due to poopular demand brings the return of opur spin off same sex 3's competition aimed at the intermediate / RXd athletes. If you have competed at one of our Mixed sex 4 events then you will know exactly what to expect.
AMRAP 15 Ascending Ladder:
Syncro Pair:
5- 10- 15 … Hang Power Snatch 42.5/30kg
5 - 10 - 15 …Pull Ups
Every time you go up the ladder complete 15 Team syncro Down Ups
3RFT:
Team Snycro - 15 DB Devils Press
Team Syncro - 20 DB Front squat
After each round Complete 30 - 60 - 90 Calories Echo (split however)
(mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )
(Timecap 15)
Team Relay
For time:
1200m Row/ 950m Row
2400m Bike erg/ 1900m Bike erg
1200m Row/ 950m Row
(Timecap 12)
Choose 1 Athlete for each element of the relay.
Simultaneous to 2A:
For time:
75-50-25
25-15-10
Syncro Wall Balls Male 12/9kg - 9/6kg
Syncro T2B
(Timecap 12)
Squat Clean Ladder
For time:
30 - 60 kg /35kg
15 - 75 kg / 45kg
10 - 90 kg/ 65kg
5 - 105 kg/ 77.5kg
1 - 120 kg/ 90kg
Time cap: 8 mins
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