Saturday, September 7, 2019

Performance

With a continuously running clock

0-5 min
AMRAP
Bench press, 155/105

5-10 min
Rest

10-30 min
AMRAP
7 muscle-ups
14 thrusters, 105/75
21 GHD sit-ups
*partners alternate movements.

Intermediate

With a continuously running clock

0-5 min
AMRAP
Bench press, 135/95

5-10 min
Rest

10-30 min
AMRAP
14 chest-to-bar
14 thrusters, 85/55
21 GHD sit-ups, parallel
*partners alternate movements.

Fitness

With a continuously running clock

0-5 min
AMRAP
Bench press, 95/65

5-10 min
Rest

10-30 min
AMRAP
14 chest-to-bar
14 thrusters, 45/35
21 weighted sit-ups
*partners alternate movements.”

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