4115 Saturday 6/7/2025

A
3 minute cardio of choice

Into:
3 rounds
100' carry of choice
10 pushups
10 banded pull apart
10 t2b
10 air squats

B
5 sets
100’ odd object carry(sandbag, dball, yoke, KBs, DB’s, barbell back rack, barbell front rack, overhead walk)
Directly into:
10 strict hspu
*2:00 rest between sets

C
“Regionals Revenge”

100/80 cal echo
100 T2B
100 Bar facing burpees
100 front squats 115/85

Cap: 25

Flow:
This workout is from “Syndicate Crown” semifinal from May, programmed by JR Howell and We Prefer The Hate from CrossFit Crash. This workout was for the elite individuals with a time cap of 25. Partners will share the burden chipper style, meaning you must complete the movement before moving to the next movement. Keeping the 25 minute cap, push the pace throughout to try and beat the elite individuals time from Syndicate which were between 20-23 minutes.