CrossFit:In teams of two, complete three rounds each (total of 6 rounds per team) of:
10 x Hang Snatch (115/75)
14 x Bar Facing Burpees
21 x K2E
While one partner works through the round, the other must hold (45/25) Plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees, in sync, before resuming the remainder of their round.
*If you don’t have a partner, rest with plate extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the plate.
FIT will do:
10 x Goblet Squats
14 x Burpess Over the Bar
21 x AbMat Sit-Ups
While one partner works through the round, the other must hold a 15lb. Plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees, in sync, before resuming the remainder of their round.
*If you don’t have a partner, rest with plate extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the plate.