Coach RobCOMPLEX FRANKIE
3:00 AMRAP of:
7 Bar Muscle-ups
7 CTB Pull-ups
7 Pull-ups
21 Thrusters 65/45
Rest 3:00
3:00 AMRAP of:
5 Bar Muscle-ups 5 CTB Pull-ups 5 Pull-ups
15 Thrusters 75/55
Rest 3:00
3:00 AMRAP of:
3 Bar Muscle-ups3 CTB Pull-ups 3 Pull-ups
9 Thrusters 95/65
Strength is Strength
CHIGGERS 8:30 a.m. class -Teams of 3- 2100m Row 120 AbMat Sit-ups (90 GHD Sit-ups) 90 Wall Balls 20/16 45 Snatches 115/75 48 Ring Dips 9 Rope Climbs 48 Ring Dips 45 Clean and Jerks 115/75 90 Wall Ball
OPEN 19.3 • 200-ft. dumbbell overhead walking lunge • 50 dumbbell box step-ups • 50 strict handstand push-ups • 200-ft handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box Time
ECHO 3 Rounds 28 Wall Balls (20/14) 7 Bar Muscle Ups -Rest 5 Minutes- 3 Rounds 21 Burpee to 6” target 7 Ring Muscle Ups