THE HEAT

AMRAP 9

10 cal Row, 10 Alternating DB Snatch, 10 Burpee Box Jump Overs

**Athlete 1 completes one round of 10 cal Row, 10 DB Snatch and 10 Box Jump Overs, then Athlete 2 completes one round.  Continue in that fashion until minute 9.

Rx Dumbbell: 50/35

Rx Box height: 24/20

Intermediate Dumbbell: 35/20

Intermediate Box height: 24/20 (step-ups allowed)

THE BULL

12 min Clock.

100/70 cal ASSAULT Bike

With remaining time, 

ATHLETE 1: Find Max Hang Clean

ATHLETE 2: Find Max Hang Snatch

**ATHLETES WILL SHARE ONE BAR.

***Tie breaker is time to complete ASSAULT BIKE

THE PACER

For Time:

3 Rounds

18 Sandbags Cleans

50' Sandbag Carry

18 Thrusters

50' Sandbag Carry

TIME CAP: 13 minutes


Rx Sandbag (150/100)

Rx Thruster (135/85)

Intermediate Sandbag (100/60)

Intermediate Thruster (75/55)


Sat, July 27, 2019 8:00 AM - 12:00 PM Eastern Standard Time
AWESOME! FEST at Cedar Beach Park
2600 Parkway Blvd, Allentown, Pennsylvania, United States
AS
AR STRENGTH

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