Presented by Gretchen Blase & The New Door Group
AMRAP 12 Minutes:
100 Double Unders/150 Singles (scaled)
20 Toes to Bar - Leg Raises (scaled)
15 Deadlifts -275/195-RX; 255/175-Masters; 185/135-Scaled
*One person rows for calories, switching at any time. Other person completes work on movements. Score = Total Reps plus Cals; Tie breaker more total calories on row
For Time (10 Min Cap):
30 Cal Bike
40 Synchro DB Snatches 70/50-Pro; 50/35-RX/Masters; 35/25-Scaled
30 Synchro Burpee Over Dumbbell (Scaled/Masters- step over allowed)
40 Synchro DB Hang Clean and Jerks
*One works at a time on bike. Burpees are lateral. Score is time to complete. Add 1s for every rep not completed.
Thrusters 115/85-RX; 95/65-Masters; 75/55-Scaled
21-15-9
Thrusters
Chest to Bar/Pull-Ups (Rx/masters), Slam Balls 50/30 (scaled)
15-12-9
Bar Muscle Ups/Chest to Bar (Rx/masters), slamballs 50/30 (scaled)
12-9-6
Ring Muscle Ups/Bar Muscle Ups (Rx/masters), pull-ups (scaled)
*every rep not completed adds 1s to time. One works, one rests. Partners MUST tag to switch. Tie break is time when round of 15-12-9 is completed.
Two 3 min Amraps:
Individual:
200m Run
Max Wall balls 20/14-RX; 16/12-Masters; 12/10-Scaled - 10 ft for all
*both teammates will have their own 3min AMRAP.
Score: Total Wall balls per team. Tie break is the lower combined 200m time.