“Powder Keg”

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

 

SC: 95/65, 115/80, 155/105, Jumping Pus, Knee Push-up

 

Fit: 65/45, 75/55, 95/65, Ring Rows, Knee Push

 

1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats.

 

If unable to run, complete one of the following:

For the 600 Meter Run: 
750/600 Meter Row
45/30 Calorie Assault Bike
 

For the 400 Meter Run: 
500/400 Meter Row
30/21 Calorie Assault Bike
 

For the 200 Meter Run: 
250/200 Meter Row
15/10 Calorie Assault Bike