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Components
Pair UP Throw DOWN 21‘
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
Sunday Funday - Palo Duro CrossFit
Class
(All)
Sunday Funday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
Workout
Sunday Funday
Workout of the Day
Pair UP Throw DOWN 21‘ (Time)
For time:
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.
Rx’d
(54 and under)
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
(55 and up)
Women 95-lb. deadlift, 35-lb. thruster, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 23, 2021
Male Clients
1
Gid
Mayfield
Sunday Funday
38:40
weighted vest on second half
2
Kevin
Korinek
Sunday Funday
43:18
3
Raine Corado
l
Sunday Funday
43:57
Thomas
3
Thomas
Morales
Sunday Funday
43:57
4
Jacob
Young
Sunday Funday
35:00
80 reps second half / 135 lbs /45
Female Clients
1
Emily
Nix
Sunday Funday
35:00
70 reps on second half
2
Aubrey
Mayfield
Sunday Funday
38:40
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