Friday 06.23.23

“The Great Race”
For Time:
400m Run
21 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
15 Bar Muscle-Ups
21 Overhead Squats 95/65lb, (43/30kg)

Rest 2:00 minutes

400m Run
15 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
12 Bar Muscle-Ups
15 Overhead Squats, 115/75lb, (52/34kg)

Rest 2:00 minutes

400m Run
9 Dual Dumbbell Thrusters 50/35lb, 22.5/16kg
9 Bar Muscle-Ups
9 Overhead Squats 135/95lb, (61/43kg)

QuickFit
AMRAP 7
2-4-6-8-10-etc reps of:
Push Ups
Alternating Jumping Lunges
KB Goblet Squats

Rest 1:00

3:00 Max Calorie Bike

Rest 1:00

AMRAP 7
2-4-6-8-10-etc reps of:
Push Ups
Alternating Jumping Lunges
KB Goblet Squats