Notes: At the Call of 3,2,1 Go the Female Athlete must complete all 3 rounds of the Thrusters & Burpees couplet in station 1. Before the Male Athlete can begin at station 1, the team must load up the Bar to 75lbs . As soon as the Male completes all 3 rounds at station 1, the Female Athlete can move onto station 2. There she will complete all 3 rounds of Box Jump Overs & Ball Slams. Before the Male Athlete can begin, the box must be turned onto the 24″ side by either member of the team. Once the Male completes all 3 rounds the Female can begin to move onto station 3. There she must complete the entire couplet before the Male Athlete can begin.
Important Notes: The monitor on the Row Erg must be cleared by either partner for each round of the couplet. Only one partner is working at a time. When using the rower, the handle must be placed into the handle holder during the workout. There is an immediate (On the Spot) 30 second penalty for any team who releases the handle of the rower improperly. Also for saftey, no one can drop the dumbbells; There is an immediate 30 second penalty for any athlete who drops a dumbbell.
Score = Total time to complete all 3 stations. Tie Break time is after both parters complete the couplet in station 1.
Thruster: Break parallel at the bottom of the squat; in one motion come up from the squat and press until arms are locked out and the bar is over the middle of the body. Front squats + Press or Thruster Jerks will NOT be allowed
Lateral Bar Burpee: the rep begins with the athlete standing, then they must lower themselves to the floor and get their chest to touch the floor, push up, stand up and jump with 2 feet over the bar. Two foot take off and 2 foot landing is a must. Stagger stepped jumps will NOT count.
Box Jump Over: Athlete starts on one side of the box; the athlete must make a 2 foot take off jump onto the box and jump off onto the other side of the box. The rep counts once the athlete touches the ground on the other side with both feet. Athletes do NOT have to land on the box, you can jump clear over the box.
Ball Slam: The rep starts with the Athlete reaching the ball over head; arms must be completely straight at the top; at the bottom of the squat the athlete must break parallel. The Last rep must break parallel
Dumbell Snatch: The Movement starts with the dumbbell on the ground, athletes must grab the dumbbell and snatch it in one motion directly over head; finishing with the dumbbell over the middle of the body and the arm completely extended. For each rep both heads of the Dumbell must touch the ground. Athletes CANNOT touch any part of their body with the opposite hand. Athletes must NOT drop the dumbbell from any position.. The dumbbell must be placed onto the floor..
In an attempt to give back to the community, and BEAT THE STREETS we are donating all of the proceeds to our non-profit CrossFit kids program. The Kings County Kids Club has been offering FREE to low cost training to children since 2012. We are a part of Steve’s Club National Program