OPEN – PERFORMANCE – FITNESS
AMRAP 10:
3 Calorie Row, 3 Kettlebell Swings (53/35)
6 Calorie Row, 6 Kettlebell Swings (53/35)
9 Calorie Row, 9 Kettlebell Swings (53/35)
…
Continue to add (3) Repetitions Per Round
OPEN – PERFORMANCE – FITNESS
“OMAR”
OPEN
Overhead Squat
Build to a Heavy Double
For Time:
50/35 Calorie Row
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
PERFORMANCE
Overhead Squat
Build to a Heavy Double
For Time:
50/35 Calorie Row
27 Pull-Ups
24 Power Snatches (115/80)
21 Overhead Squats (115/80)
FITNESS
Overhead Squat
Build to a Heavy Double
For Time:
50/35 Calorie Row
27 Pull-Ups
24 Power Snatches (75/55)
21 Overhead Squats (75/55)
May 28th (Memorial Day): 8AM Bootcamp, 9AM Cycle, 9AMto11AM “Murph”
OPEN – PERFORMANCE – FITNESS
4 Rounds of:
400 Meter Row
200 Meter Bumper Plate Carry (45/25)
For Time
*Use the black colored plates only.
May 28th (Memorial Day): 8AM Bootcamp, 9AM Cycle, 9AMto11AM “Murph”
OPEN & PERFORMANCE
Hang Squat Clean
Build to Heavy Single
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
FITNESS
Hang Squat Clean
Build to Heavy Single
AMRAP 8:
3 Hang Squat Clean (75/55)
3 Toes to Bar
6 Hang Squat Clean (75/55)
6 Toes to Bar
9 Hang Squat Clean (75/55)
9 Toes to Bar
…
Up by (3) reps each round
