​MEET US OUTSIDE AT BY THE HOCKEY RINK AT THE CLIFTON COMMONS! A HALF MILE DOWN THE ROAD FROM CFHP!

FOR TIME/15 MIN CAP
3 ROUNDS PER ATHLETE
RUN 130 FEET*
5 BAG OVER SHOULDER
7 BAG HUG SQUATS
9 BURPEES OVER BAG
KB SUITCASE CARRY*

**SCORE IS TIME

HERE'S THE DEAL:
ONE PARTNER BEGINS BY RUNNING DOWN TO THE BAG TO COMPLETE THE 5-7-9, THEN HAULS BACK CARRYING THE KBS. 
PARTNER 2 BEGINS WITH CARRYING THE KBS BACK TO THE BAG, HITS THE 5-7-9, THEN RUNS BACK. 
PARTNER 3 STARTS ON THE RUN... 
THIS CONTINUES UNTIL EACH ATHLETE HAS GONE THREE TIMES OR TIME EXPIRES

BAG WEIGHTS:
RX - 125/100
INTERMEDIATE - 100/75
SCALED - 75/50

KB WEIGHTS:
RX - 53#
INTERMEDIATE - 44#
SCALED - 35#

FOR TIME
9 MINUTE CAP

ATHLETE 1
10 CLEAN & JERKS
30 BOX JUMP OVERS
60 DOUBLE UNDERS

ATHLETE 2
10 CLEAN & JERKS
30 BOX JUMP OVERS

ATHLETE 3
10 CLEAN & JERKS

**SCORE IS TIME!**

CLEAN & JERK WEIGHTS:
RX - 1: 155/105, 2: 185/125, 3: 245/165
INTERMEDIATE - 1: 135/95, 2: 165/110, 3: 205/135
SCALED - 1: 115//65, 2: 135/85, 3: 155/105

HERE'S THE DEAL:
-EACH ATHLETE CHOOSES A SECTION AND COMPLETES IT AS FAST AS POSSIBLE. ONE ATHLETE WORKS AT A TIME.
-TEAMS WILL HAVE TWO BARS PRE-LOADED TO THE ATHLETE 1 WEIGHTS. TEAMMATES ARE RESPONSIBLE FOR WEIGHT CHANGES.
-RX AND INTERMEDIATE WILL DO DOUBLE UNDERS. SCALED WILL SUB 90 SINGLE UNDERS
-ALL BOX HEIGHTS ARE 24/20. RX AND INTERMEDIATE WILL HAVE A TWO-FOOT TAKE OFF, SCALED CAN STEP UP. TWO FEET HAVE TO HIT THE TOP OF THE BOX OR CLEAR IT. STANDING TALL ON THE BOX IS NOT REQUIRED.

AMRAP - 7 Minutes, For Reps

RX
100 Cal Bike
30 Bar MUs
Max Snatch 165/115

Intermediate
100 Cal Bike
50 Pull-Ups
Max Snatch 135/95

Scaled
80 Cal Bike
60 Ring Rows
Max Snatch 95/65

**SCORE is Snatch Reps**

Here's The Deal:
-ITS A SPRINT! As a team, smash the bike cals then the gymnastics. In the remaining time, hammer out as many snatches as possible. 
-One athlete works at a time throughout, tag in and out as needed. 
-Snatches come from the ground. NO HANG SNATCHES. Can be power or squat. 

FOR 14 MINUTES

Partner 1:
Row for Cals

Partners 2 & 3:
Chipper-
50 Synchro T2B* 
30 Suitcase Lunges 50/35, 40/30, 30/20 (2DBs)
40 Synchro T2B
40 Front Rack Lunges (2DBs)
30 Synchro T2B
50 OH Lunges (1DB)

At the completion of the Chipper, all partners row. 

**SCORE is cals**

Here's The Deal:
-Partners can switch on and off the rower/into the chipper as needed. Rowing is continuous while chipper reps are being completed.
-Incomplete Reps from the Chipper will deduct one cal per rep from the team score
-*T2B for Intermediate are not synchro, just accumulate reps one athlete working at a time, switching as needed. Scaled is knee ups, one athlete working at a time. Knees must break the plane of the hips at the top.
-All Lunges - alternating, stepping forward or back, trailing knee must touch the ground
-Suitcase Lunges - 2 DBs held at your sides 
-Front Rack Lunges - 2 DBs must be held by the handles, heads can rest on the shoulders but DBs cannot be tipped up, elbows must remain in front of the body
-OH Lunges - 1 DB, switching hands cannot be done mid-lunge, switching hands is not required