22
Sep
Rise to the Top
Teams of 4!!!
12-min AMRAP
**Relay Style
-3 DL
-6 Burpees
-9 DB Snatch
L1: 155/105, 50/35, Bar Facing Burpees
L2: 135/95, 35/20, Bar Over Burpees
L3: 115/85, 20/15, Bar Over Burpees
L4: KB DL, 15/12, Regular Burpees
(3-min Rest)
18-min AMRAP
*2-people work * 2-people rest
*When work is traded-must tag then run 100m run
120 Wallballs
120 Box Jump Overs
120 Pull-ups
120 HSPU
L1: 30/20, Rebounding 24”/20”, Pull-ups, HSPU
L2: 20/14, 24”/20”, Pull-ups, HSPU
L3: 14/12, 20”/17”, Asst or non asst pull-ups, Hand release Push-ups
L4: 12/10, 17”/15”, Ring Rows
(3-min Rest)
12-Rounds For Time:
*Relay Style
*Each person does 3 rounds
15 Cal Row
15 Kettle Bell Swings
L1: 15/12, Black/Blue
L2: 15/12, Blue/Red
L3: 12/10, Red/Orange
L4: 10/8, Orange/Yellow