Teams of 2 Split however
RX+
50/40 Calorie Row
400′ OH plate hold walking lunge 45/25
50/40 Calorie Row
500′ Bearhug sandbag carry 150/100
50/40 Calorie Row
600′ Farmer carry 70/53
50/40 Calorie Row
Rx 100/70, plate 35/15, DB 50s/35s
Pico
40/30 Calorie Row
400′ walking lunge with or out weight
40/30 calorie Row
500′ Burden carry, sandbag, wall balls,
40/30 Calorie Row
600′ Farmer carry
40/30 Calorie Row
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
12 Min Amrap
RX+
Min 0-4
Wall Walks
Bar Muscle Ups
Min 4-8
Clean and Jerks 135/83
Bar facing burpees
Min 8-12
Calorie Bike
Jumping Lunges R1/L2
RX
0-4
Wall Walks
Bar muscle up/ burpee pull up
4-8
Clean and jerk 95/73
Bar over burpees
8-12
Calorie Bike
Jumping lunge/ alt lunge in place
Pico
0-4
Partial Wall walk
t Push ups
4-8
Clean and jerk
Burpee over the bar
8-12
Calorie Bike
Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements
