“Kix”
[TEAMS OF 3]
AMRAP 25:
Partner 1: Max Dball Over Shoulder
Partner 2: Max Calorie Bike
Partner 3: 12 Toes to Bar, 9 Burpee Box Jump Overs, 6 Dumbbell Box Step Overs
* Rotate After Completion of 12-9-6 *
* Score= Cal Bike + Dball o/ Shoulder
FX: 35s/25s; 20/18; KR/LR; 50/30
RX: 50s/35s; 24/20; 70/50
RX+: 50s/35s; 24/20; ECHO; 100/70
“Break Stuff”
On the 4:00 x 5 Rounds:
500/400 Meter Row
30 AbMat Sit-ups
Max Unbroken Bench Press
FX: 95/65
RX: 135/95
RX+: 135/95; 20 GHD
Strict Press
5 Rep Max
“The Rotator”
AMRAP 12:
9 Front Squats
6 Handstand Push-ups
30 Double Unders
FX: 35s/25s; DB Push Press; 45 SU
RX: 75/55
RX+: 95/65
“Back In The Saddle”
3 Rounds For Time:
800 Meter Run
50 Dumbbell Snatches
30/24 Calorie Bike
Rest 3 Minutes Between Rounds
Time Cap: 33 Minutes
FX: 35/25
RX: 50/35
RX+: 70/50; ECHO
Back Squat
10 Rep Max
“99 Problems”
For Time:
99 Calorie Row
99 Wallballs
99 Burpees
*Partition However
Time Cap: 20 Minutes
FX: 14/10
RX: 20/14
RX+: 30/20
Push Jerk
10 Rep Max
“Mind Eraser”
AMRAP 20:
7 Power Cleans
7 Burpees
200 Meter Run
FX: 85/60
RX: 95/65
RX+: 135/95
“Team RJ”
5 Rounds For Time:
800 Meter Run
5 Rope Climbs (15′)
50 Push-ups
Time Cap: 40 Minutes
* Teams of 2
* Run Together
* Split Rope Climbs & Push-ups
FX: 2:1 RC Scaled
RX: As Written
Front Squat
1 Rep max
“Heartbreak Kid”
3 Rounds For Time:
10 Front Squats
20 Pull-ups
50 Double Unders
FX: 135/95, 75 SU
RX: 155/105
RX+: 185/135; C2B
Time Cap: 15 Minutes
“Reboot”
4 Rounds For Total Reps:
2 Minutes Bike Calories
2 Minutes Max Reps
2 Minutes Rest
Round 1: Power Snatches
Round 2: Box Jump Overs
Round 3: Handstand Push-ups
Round 4: Calorie Row
FX: 75/55; 20/18; DB Press 35s/25s
RX: 95/65; 24/20
RX+: 115/85; 30/24; ECHO
Deadlift
1 Rep max
“Practical Joker”
10-9-8-7-6-5-4-3-2-1:
Deadlifts
Toes to Bar
Directly Into…
1,000/800 Meter Row
Time Cap: 15 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155