“Clockwork” AMRAP 20: 400 Meter Run 12 Box Jumps (24/20) 21 Abmat Sit-ups SC: 20’ Fit: plate jump or step ups If unable to run, complete one of the following: 28/20 Calorie Assault
Strength: Pausing Front Squat Build to Heavy Single with 3 Second Pause “Breaking Bad” 5 Rounds: 200 Meter Run 2-4-6-8-10 Front Squats (165/110) SC: 115/80 Fit: 95/65 If unable to run, complete one
“Rush Hour” On the 4:00 x 5 Rounds: 15/12 Calorie Assault Bike 12 Lateral Barbell Burpees 6 Power Snatches (135/95) Score is slowest round SC: Row, 95/65 Fit: Row, 65/35
“Cover Girl” AMRAP 18: 5 Round Buy-In: 200 Meter Run 10 Overhead Squats (95/65) In Time Remaining: Max Rounds “Cindy” SC: 75/55, Jumping Pull-ups, banded or knee push ups Fit:55/35, Ring Rows, Knee,
“Plate Crew” Teams of 2 5 Rounds (25 Minute Cap): 100 Meter Plate Run (45/35) 200 Meter Run 40/30 Calorie Row Partner 1 runs 100 meters with Plate, then Partner 2. Partner 1
Strength: Pausing Power Clean Build to Heavy Double. 2 Second Pause at the Knee. “20 For 7” AMRAP 7: 20 Double Unders, 1 Power Clean (155/105) 20 Double Unders, 2 Power Cleans (155/105)