RX
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 25:
10 push-ups
14/20-cal. row
20 sit-ups
14/20-cal. row
SKILL WORK
Pre-workout:
5 sets:
:20 max cal./hour pace row
– Rest :40 between sets
RX
AMRAP 25:
20 push-ups
30 sit-ups
28/40-cal. row
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 25:
10 push-ups
14/20-cal. row
20 sit-ups
14/20-cal. row
SKILL WORK
Pre-workout:
5 sets:
:20 max cal./hour pace row
– Rest :40 between sets
AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups