Sunday, January 20th


BLDR60

Teams of 2

AMRAP 7

Part 1: 10 KBS (heavy)

Part 2: Max T2B

Rest 3 minutes

AMRAP 7

Part 1: 10 BJO

Part 2: Max Goblet Squats (heavy)

Rest 3 minutes

AMRAP 7

Part 1: 200m Run

Part 2: Max Plank Hold


BLDR45

a) 3 Rounds

5 Tall Box Step-ups w/ slow and controlled lower (each)

40m Dual KB Front Carry (heavy)

60 sec Plank Hold

b) AMRAP 20

20/15 Cal Row

20 Sit-ups

20 Step-ups

20 RKBS (mod)


BLDR30

EMOM x 16

Min 1: 40 sec Max 30m Shuttle Run

Min 2: 20 Step-ups

Min 3: 50 sec Max Sit-ups

Min 4: Rest



Park Roberts