cara jones

2.11.19

The Open is right around the corner make sure you sign up HERE!

This year we are rolling out a few new things and are looking to attack the new challenge each week!

6 sets:
1 Power Clean + 1 Clean & Jerk (65-80%) (No TNG)

For Time:
1 Mile Run

6min AMRAP:
12/10 Cal Row
10 Wallballs (20/14)

*Rest 1 min

6min AMRAP:
10/8 Cal AB
5 Deadlifts (275/205)

*Rest 1 min

6min AMRAP:
100m run
2 Rope Climbs

*modify as needed

15mins MU Skillwork

4RFT:
400m Run
30 Airsquats
7 Burpee Bar MU

*modify as needed
*Sub Burpee Pullups for MU

Backsquats:
10-2-10-2-10-2-10-2
(the weights stay the same for the 10’s) (the 2’s may increase)
(10’s 55-60%)(2’s 80%-90%)

For time:
6 Rounds
9 Thrusters (95/65)
30 DU
*8min time cap

16min AMRAP:

8 Power Snatch (115/85)
10 Box Jumps (24/20)
12 Pull-ups

*may Scale to C2B