AMRAP 4 x 3

15 Burpee box jump overs
21 Power cleans
27/21 Cal row
4min rest

Rx 50/35
*Score is reps
*1 Round = 62/56 reps

*Pair up working alternate 4 minute waves

OPTIONS:

BB : Reduce Load
BBJ : Step up / Nurpee

With a buddy – total work time 24 minutes ( 12 each )

A) E3MOM x 12 minutes ( 4 Sets each )

90 Second effort each ( 90/90 )

B) E2MOM x 8 minutes ( 4 Sets each )

60 Second effort each ( 60/60 )

C) EMOM x 4 minutes ( 4 sets each )

30 Second effort each ( 30/30 )

*Session focus will be on pace rather then falling off the Crossfit Cliff 🙂
*Record total team cals at completion
*No Stopping between time domain changes.. rolling clock
*Output "should" increase over each block slightly
*Looking for speedy transitions

AMRAP 17

200m Run
100m Sandbag Run
15 Wall balls
10 DB Snatch
5 TTB

*M4M

3min Rest, then

4 Rounds (2 rounds each)
Of above
*R4R
12min cap

8 Deadlifts
10 Burpees over bar

Rx 50/35
Rx+ 60/40kg

*15min cap
*DL weight should not interfere with the ability keep moving through this piece

24min Clock

Max cal row (4 intervals each)
Max cal bike (4 intervals each)

*P1 working through cals
*P2 does 40 DU
*P3 Rest
*Rotate through as an EMOM
*All rowing intervals then all bike intervals
*Score is combined cals

400m Run

Max Front squats in remaining time

Rx 50/35
*Score is Front squats

*You should get minimum 45sec on Front squats
if not, drop run back to 300m

60/50 x Cal row
50 x DB Push Press
40 x C2B Pull Ups
30 x Box jumps
200m x Farmers carry with PP Dumbells

Rx 22.5/15kg
*Score is total reps

OPTIONS:
PP : Reduce load / KB
C2B : Chin over bar, jumping , ring rows

27-21-15-9 Power cleans
*100m recovery walk after each set

*Aim for big TnG sets
*Rx 50/35
*Who can go unbroken?!

2mins additional rest before part b