Cross Town Throw Down
(Cut Off is 14 Minutes)
30 Snatch (Muscle, Power, or Squat) 115#/65#
5 Rope Climbs (13 feet)
50 Wall Balls 20#/14#
30 Toes To Bar
Setup position: The barbell begins on the ground with both bumpers touching. Touch and go is permitted. No bouncing.
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground. The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion. At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count. For the Barbell overhead position, The barbell must come to full lockout overhead .The athlete must perform the exercise in one motion. It can be a muscle snatch, a power snatch, a split snatch or a squat snatch (but both feet must be on same plane in finish position).
Athlete can use any method of rope climb they prefer so long as both their feet start and end on the ground.The Athlete must touch with one hand a the designated crossbar at the top of their rope ascent for the rep to count. Athlete not allowed to touch the bar the rope is anchored to. Hands may only touch rope and designated target at the top. Gloves are allowed.
In the wall ball, the WALL BALL must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at the specified target height (10 feet) for rep to count. If the ball hits below/above or does not hit the wall it is “No Rep”. Athlete can squat clean med ball on first rep or when resuming after a break. This requires full hip extension prior to dropping underneath the WALL BALL.
Toes To Bar
In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both feet must leave the ground and hands must clap at top, with upper torso in vertical plane with hips fully extended.
5 x 400 Meter Run
Rest 3 minutes b/t efforts
AMRAP Double Unders in 3 Minutes
( Post Interval Times and Total # DU Reps)