Ladies! Friday Night
Giving Back Throwdown
Donations go to Sean Price’s Osteosarcoma Fight
The Giving Back Throwdown is an opportunity for the Hill Country CrossFits to get together and get in some workouts for a good cause!
The workouts will be teams of 4 – you do NOT have to have a full team in order to participate.
Part 1 – 8 minute AMRAP
Choose 2 athletes per movement
1000m Row (includes 1 exchange)
800m Run (includes 1 exchange)
Hang Clean for reps and weight
Front Squat for reps and weight
weight + reps = score
1 minute rest
Part 2 – 11 minute AMRAP
30 back to back sitting MB passes !4# and 10# (15 rotation one way, 15 the other)
75 WB 20/14 @ 10ft
200 weighted jump ropes
30 synchroized 10# plate burpees
40 T2B (scaled Knee raises)
Score = combined weight from part 1 and total reps from part 2
Teams can be all male, female or co-ed.
WORKOUT CAN BE SCALED FOR ANY LEVEL ATHLETE!!!
Please be there by 5:45pm
9:30am – Open Gym
9:00am – ReFlex
12:00pm – Skillz & Sprintz