Giving Back Throwdown Friday Night!

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Weekend Information

Friday Night

LADIES

* Parking is limited at CF2222, but PMW has parking next door.

PLEASE carpool as much as possible!

Women, Wod & Wine

GUYS

GIVING BACK THROWDOWN

Donations Benefit

Sean Price’s Osteosarcoma Fight

Giving Back Throwdown

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)

2 athletes
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

dynamic movement prep 
Group warm up 
20 Turkish get ups
3 position cleans 
3-3-3-3
Hip
Hang (above the knee)
Floor
“Kelley G” 
5 rounds for time of
20 wall ball
5 muscle ups (scale pull ups + dips for muscle ups)
Mad mobi.
100 frog legs
Press ups
Pigeon
Corner stretch

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