Rockin’ that Thang
With a 19:00 running clock
AMRAP (5:00)
0:00-4:00
18cal Row
15 burpees
12 Front Squats
4:00-5:00 (Rest)
5:00-9:00
18 Wall-Balls
15 Box Jump overs
12 Hang Power Cleans
9:00-10:00 (Rest)
10:00-14:00
15cal Row
12 burpees
9 Front Squats
14:00-15:00 (Rest)
15:00-19:00
15 Wall Balls
12 Box Jump overs
9 Hang Power Cleans
L1: 155/105, 20/14, 24”/20” (Two feet take off)
L2: 135/95, 20/14, 24”/20” (Two feet take off)
L3: 105/75, 14/12, 24”/20” (Step-overs allowed)
L4: Goblet Squats, 12/10, 17”/15” (Step-overs), Kettle-bell Swings
*Rotate through the three. Person 1 does one movement, then Person 2 moves to
the next movement (never repeating movements).
*Score=4 Separate AMRAPS
(3-min Rest)
17:00 Time Cap (CHIPPER!)
100 Cal on Assault Bike
200 Double Unders
800m Slam-ball Carry
200 Double Unders
100 Cal on Assault Bike
*1 Person working/1 Person resting
*Just get it done!
L1: 50/35, Double Unders
L2: 35/25, Double Unders
L3: 25/20, 1:2 Singles or 1/2 attempts
L4: 20/15, Singles