Every 2 min for 7 Rounds
5 Rep Max Thruster
“Inner Circle”
AMRAP 15:
5 Pull-ups
30 DUs
10 Push-ups
FX: 45 SU
RX: as Written
RX+: C2B
“Fast Break”
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls
Rest 1 Minute Between Rounds
FX: 14/10
RX: 20/14
RX+: 30/20
Overhead Squat
10 Rep Max
(POSSIBLE CHANGE)
“Floppy Disk”
3 Rounds For Time:
400 Meter Run
20 Burpees to Target (6″)
30/24 Cal Bike
Time Cap: 20 Minutes
RX: as Written
RX+: ECHO
Power Clean
1 Rep Max
“Out On A Limb”
AMRAP 15:
1 Round of “DT”
1-2-3..Rope Climbs
FX: 95/65
RX: 115/85
RX+: 135/95
Team Morrison
TEAMS OF 3:
50-40-30-20-10:
Wallballs
Box Jumps
Kettlebell Swings
* All partners begin on different station *
Can only rotate when all 3 have finished the designated reps
FX: 14/10; 20/18; 35/26
RX: 20/14; 24/20; 53/35
RX+: 30/20; 30/24; 70/53
“Press Release”
3 Rounds For Time:
1,000/800 Meter Row
50-30-10 Pressing Reps
50 Air Squats
Round 1: Burpees
Round 2: Handstand Push-ups
Round 3: Wall Walks
Time Cap: 30 Minutes
FX: 35s/25s DB Push Press
RX: As Written
“Euro Step”
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 DB Reverse Lunges
FX: 35s/25s; Leg Raises
RX: 50s/35s
“Zoom Zoom”
5 Rounds x AMRAP 3:
30/24 Calorie Echo Bike
60 Double Unders
Max Power Snatches
Rest 3 Minutes Between Rounds
FX: 75/55; 90 SU
RX: 75/55
RX+: 95/65
Back Squat
1 Rep Max
“Calamari”
AMRAP 15:
40/30 Calorie Row
20 Thrusters
10 Burpee Pull Up
FX: 75/55
RX: 75/55; C2B Pull Ups
RX+: 75/55; Bar MU
“That’s Nasty”
TEAMS OF 3
AMRAP 30:
60 Calorie Row
15 Rope Climbs
45 Power Snatches
Split Reps As You’d Like
3 Guys: 60 Calories
3 Girls:
2 Guys, 1 Girl: 55 Calories
2 Girls, 1 Guy: 50 Calories
FX: 75/55
RX: 95/65
RX+: 115/85