4 Rounds
4 min on 4 min off
Spicy RX+
21/18 Calorie Bike
15 Wall Balls 20/14
9 Bar over Burpees
Max Rep Clean and jerks
155/95
Mild RX
21/15 Calorie Bike
15 Wall Wall balls 20/14
9 bar over burpees
Max rep clean and jerks
115/75
Pico
18/12 Calorie Bike
15 Wall balls 14/10
6 burpees over the bar
Max rep clean and jerks
Amrap 25
Max distance Row
RX
Every 500/400m
Complete 2 rounds of cindy
5 pull ups/ 10 push ups/ 15 air squats
Pico
Every 500/400m Row
complete 2 rounds of cindy your way
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Team of 2
– 800m Run-
• 42 TTB
• 30 sq cleans
• 18 synchro burpee pull ups
– 400m Run-
• 42 TTB
• 30 sq snatches
• 18 synchro burpee pull ups
-800m Run-
Rx- 135/93
Mild- 115/63
Pico- your choice midline movement 75/53
Amrap 25
Teams of 2
200m Farmer carry switch whenever
150′ Double DB walking lunge
100′ Weighted DB bear crawl
50 DB bench press
40 Wall Balls
30 Med ball sit up passes
20 Sandbag Cleans
RX+ 50s/35s 20/14
RX 35s/25s 20/14
Pico choose DB 14/10
