8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
25 Min AMRAP – Teams Of 3:
100 Double Unders
50 Back Squats w/ Sandbag (70/50)
100 Double Unders
50 Squat Cleans w/ Sandbag
100 Double Unders
50 “Thrusters” w/ Sandbag
*One Team Member Is Always Rowing. The Other Two Members (One At A Time) Are Working On The DU/Sandbag Portion.
Scoring: 2 Scores (Rounds + Rep On AMRAP & Calories On Rower)
4RFT:
2 Min Wall Sit
10 Burpee Box Climbs
2 Rope Climbs
20 Min AMRAP with a Partner
20 Synchro Snatches (115/75)
40 Handstand Pushups
20 Synchro Front Squats (115/75)
40 Burpees
20 Synchro Deadlifts (115/75)
40 Walking Lunges
10-12 Mins To Complete:
5@70%
4@75%
3@80%
2@85%
1@90%
For Time:
30 Shoulder to Overhead (95/65)
9 Ring Muscle Ups
20 Shoulder to Overhead (135/95)
6 Ring Muscle Ups
10 Shoulder to Overhead (185/125)
3 Ring Muscle Ups
Time Cap: 15 Mins
Scale RMUs = Pullups (x2)
15 Min AMRAP
5 Clean and Jerks (135/95)
10 Burpee Box Jump Overs (24/20)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
*To attend Sunday class and/or open gym, you must pay for the CFB Sunday ticket membership. It’s $10/month.
5 Rounds For Time:
10 Cal Bike or Ski
5 Snatches (65%)
25 Double Unders
*Rest 2 Min Between Rounds
Time Cap: 22 Min
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
3 Rounds Not for Time:
10 Walking Lunges
10 Air Squats
30 Sec Hold in the Bottom of a Squat (Use rig if needed)
Then,
15 Min AMRAP
15 Hang Clean and Jerks (115/75)
15 Burpees Over the Barbell
15 Pullups
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
18 Rounds For Time w/ A Partner:
Alt Full Rounds:
5 Burpee Box Jumps Overs (24/20)
10 Kettlebell Swings (53/35)
15 Situps
Time Cap: 22 Mins
