1.10.19
7 Rounds: 21 AbMat Sit-ups 15 Box Jumps (24/20) 9 Deadlifts (185/135)
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AMRAP 5: 30/21 Calorie Row 21 Power Snatches (75/55) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (95/75) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (115/80) Max Lateral Barbell Burpees
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On the 3:00 x 6 Rounds: 15/12 Calorie Bike 25 Double Unders 5 Front Squats (From the Ground) Build in weight each round.
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AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) 6 Push Presses (115/80) 6 Toes to Bar 6 Box Jump Overs (24/20) … Up by 2’s Until Finish
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In Teams of 3 (30 Minute Cap) 3 Rounds: 100/70 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145)
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Team of 3 complete for time 100 Wall Balls 20/14 100 Pull ups 100 Sit ups 200 Air Squats 100 Push ups 100 Cal Bike 100 Kettle Bell Swings 53/35
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You go, I go. Athlete 1 does 21 kbs. Athlete 2 does 21 kbs. Athlete 1 does 21 Burpees. Athlete 2 does 21 Burpees… Teams of 2 complete 21-15-9 Kettlebell Swings (53/35) Burpees then 21-15-9 Cal on rower Box jumps 24/20 then 15-12-9 Push Press 95/65 Pull ups then 15-12-9[…]
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In teams of 2, perform 3 sets each of: Partner 1: 200 meter Double KB Farmer Carry (53/35) Partner 2: Wall Sit hold until Partner 1 returns Switch places Partner 1: 30/24 Calorie Row Partner 2: Front Plank hold (on elbows) until Partner 1 finishes row Switch places Scoring: Time
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