Great job on 18.4!!!!! We all had our ups and downs this weekend but great way to show up and work hard through it all!

8min AMRAP:
15/12 cal row
10 Pushups

1min rest

8min AMRAP:
15/12 Cal Assault bike
8 KB swings (53/35)

1 min rest

8min AMRAP:
10 T2B
30 DU

*Modify as needed


18.4 time!!!

For time, 9 minute cap:
deadlifts (225/155)
21 deadlifts (315/205)
50 ft HS walk
15 deadlifts
50 ft HS walk
9 deadlifts
50 ft HS walk

See the full workout and all versions here.


Great job on 18.3!!!!!!!!!

For score: Complete 2 times

5min Bike (70-80%)

5min “Cindy”
-5 Pullups
-10 Push ups
-15 Air squats

5min Row (70-80%)

*Athletes rotate through each 5min Interval in this order
*Athletes may start on any part depending on class size
*Score is reps for the “Cindy” portion
*Modify as Needed