Chris

Middle Ground

Score Time

[TEAMS OF 3]

For Time:

80 Cal Bike

15 Rope Climbs

90 Box Jump Overs

150 Dumbbell Snatches

90 Box Jump Overs

15 Rope Climbs

80 Cal Bike

Time Cap: 30 Minutes

FX: 35/25; 20/18

RX: 50/35; 24/20

Rx+: 70/50, 30/24

“Impersonator”

AMRAP 30:

200 Meter Run

1 Round of “Nate”

1 Round of “Nate”:

2 Ring Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings

FX: 35/26

RX: 53/35

RX+: 70/53

Split Jerk

3 Rep Max

“Five-and-Dime”

10 Rounds For Time:

7 Bar-Facing Burpees

5 Push Jerks

30 Double Unders

Time Cap: 15 Minutes

FX: 95/65

RX: 115/85

RX+: 135/95

“Gut Reaction”

5 Rounds x AMRAP 3:

30 Abmat Sit-ups

15 Deadlifts

Max Calorie Echo Bike

FX: 135/9

5 RX: 155/105

RX+: 185/135; GHD

Power Snatch

3 Rep Max

1 Mile Time Trial

Run 1 Mile

“Team Hammer” HERO

TEAMS OF 2

10 Rounds For Time:

5 Power Cleans

10 Front Squats

5 Push Jerks

20 Pull-ups

FX: 95/65; Jhook Row

RX: 115/85

RX+: 135/95; C2B

* 5 Rounds Each *

Switch After Full Rounds

“Core Values”

5 Rounds:

15/12 Calorie Bike

12 Toes to Bar

9 HSPU

60′ Front Rack Lunge

Time Cap: 20 Minutes

FX: Knee Raises; 35/25 DBs Push Press

RX: 50/35

RX+: 50/35; 18/15 ECHO; 2/1.5″ Deficit

Bench Press

10 Rep Max

“Doubtfire”

2 Rounds For Time:

125 Double Unders

750/600 Meter Row

50 Wallballs

Time Cap: 19 Minutes

FX: 14/10; 185 SU

RX: 20/14

RX+: 30/20

“Here and There”

For Time:

800-600-400 Meter Run

40-30-20 Deadlifts

20-15-10 Ring Dips

Time Cap: 20 Minute

FX: 95/65; Boxed Dips

RX: 115/85

RX+: 135/95

Overhead Squat

1 Rep Max

“Overdrive”

10-9-8-7-6-5-4-3-2-1:

Overhead Squats

Burpee Box Jumps

Time Cap: 15 Minutes

FX: 75/55; 20/18

RX: 95/65; 24/20

RX+: 115/85; 24/20