Back to All Events

190209

1) WARM-UP:

Coach’s choice

2) Team of 3: AMRAP 15

*Conga Line style (partner A, then B, then C)

1,2,3,etc x Clean each @135/95 (Rx+ Cluster @155/105, Scaled <= 115/75 or Goblet Squat)

2,4,6,etc x Box Jump Overs each @24/20” (Rx+ 30/24”, Scaled Step-overs)

3,6,9,12 x HSPU each (Rx+ Deficit @4/2”, Scaled modified HSPU or Pushups)

4,8,12,16 x Pull-ups each (Rx+ Muscle Ups, Scaled band or ring rows, NO jumping pullups)

*format will be further explained in class

—5 to 10 min rest—

3) Team of 3: 4RFT

7 x T2B (Scaled Knee Raises) one person must complete all reps

21 x Synchronized Burpee to Plate @45/35 (two people working, one resting)

7 x T2B (Scaled Knee Raises) one person must complete all reps

21 x Synchronized Wall Balls @20/14 (Rx+ 11/10” target, Scaled 14/10) two people working, one resting

7 x T2B (Scaled Knee Raises) one person must complete all reps

21 x Cal AAB or Ski (one person working, two resting)

Earlier Event: February 8
190208
Later Event: February 11
190211