Part 1A
- With 3 minutes on the clock complete:
- 20 DB Snatches (50/35) switch every 5 (1 for 1)
- 8 Burpee Box Jump Overs (24/20)
- 25 Jump Ropes (Double Unders)
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part B Section
Part 1B
- With 3 minutes on the clock complete:
- .9/.7 Cal on the bike or 650/550 Meter Row
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part A Section
Part 2A
- With 3 minutes on the clock complete:
- 20 DB Snatches (50/35) switch every 5 (1 for 1)
- 10 Burpee Box Jump Overs (24/20)
- 30 Jump Ropes (Double Unders)
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part B Section
Part 2B
- With 3 minutes on the clock complete:
- 1.0/.8 Cal on the bike or 700/600 Meter Row
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part A Section
Part 3A
- With 3 minutes on the clock complete:
- 20 DB Snatches (50/35) switch every 5 (1 for 1)
- 12 Burpee Box Jump Overs (24/20)
- 35 Jump Ropes (Double Unders)
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part B Section
Part 3B
- With 3 minutes on the clock complete:
- 1.1/.9 Cal on the bike or 750/650 Meter Row
- 1 Min Rest
- If you do not complete the above work in
- the 3-min window then you must repeat this again after your Part A Section
Part 4B
- With 3 minutes on the clock complete:
- 20 DB Snatches (50/35) switch every 5 (1 for 1)
- 14 Burpee Box Jump Overs (24/20)
- 40 Jump Ropes (Double Unders)
- 1 Min Rest
- Whether you finish or not, move on to your Part B Section
Part 4B
- With 3 minutes on the clock complete:
- 1.2/1.0 Cal on the bike or 780/690 Meter Row
2017 below – 2017 had different Rowing Meters