There are so many missing details. We will discuss before class.
Part 1: For Time
500 Meter Row (550-600)
40 Air Squats (Squat Jumps, Goblet 35#)
30 ABMAT SIT UPS
20 HRPU
10 Slam Ball Over Shoulder (20, 30, 50#)
Right into Part 2
Part 2: AMAP Burpees
1) Burpees, Plate Burpees (black 45#), Burpee BJO
(11 Min Cap for parts 1 and 2)
Record Number of Burpees
1 min rest
Part 3: 7 RFT – 9 min cap
2 Rope Climbs
6 Pull Ups
10 TRX/Ring Rows
(Record Time)
1 min rest
Part 4: AMRAP – 8 minutes
12 Box Jumps (16/20/24)
15 SDHP (55/75/95)
18 S2O (55/75/95)
(Record Rounds and Reps)
1 min rest
Part 5: Bike Intervals
:20 Sec Max Effort for 9 minutes
(Record Cals)