Girls Gone Rx Washington

10 Minutes total for the team to establish: Athlete 1: 5rm Back Squat Athlete 2: 3rm Front Sauat Athlete 3: 1rm Overhead Squat - Squats are from a rack - Athletes may rotate in throughout the 10 minutes and go in any order. - The team will have 10 minutes to use as needed to get each Athlete to establish their required 1rm - Score = A1 5rm BS + A2 3RM FS + A3 1RM OHS

8% of your score is fundraising

AMRAP in 12 minutes: 20 Hanging Knee Raise 20 Sumo Deadlift High Pull 65lbs 20 Deadlifts 155lbs (using a 45lb barbell) - Athletes will flow through this AMRAP using a EMOM style as follows: 0:00 to 1:00 - Athlete 1 1:00 to 2:00 - Athlete 2 2:00 to 3:00 - Athlete 3 3:00 to 4:00 - Any Athlete 4:00 to 5:00 - Athlete 1 5:00 to 6:00 - Athlete 2 6:00 to 7:00 - Athlete 3 7:00 to 8:00 - Any Athlete 8:00 to 9:00 - Athlete 1 9:00 to 10:00 - Athlete 2 10:00 to 11:00 - Athlete 3 11:00 to 12:00 - Any Athlete - On the top of each minute the next athlete in the order will pick up where the previous athlete left off. - There will be 2 barbells on the floor. 1 35lb barbell will be used for the SDHP, and 1 45lb barbell will be used for the deadlifts - Score = Reps

2a: AMRAP in 13 Minutes: 10 Snatch 75lbs 15 Front Squats 75lbs 20 Double Unders

AMRAP in 13 Minutes: Max Rep Cals on Rower

For Time: Athlete 1 200m Run with Sandbag 50lbs 15 Single Arm S2OH 35lbs 13 Burpee Box Jumps 20" Athlete 2 200m Run with Sandbag 50lbs 21 Single Arm S2OH 35lbs 11 Burpee Box Jumps 20" Athlete 3 200m Run with Sandbag 50lbs 27 Single Arm S2OH 35lbs 9 Burpee Box Jumps 20" -Then- 400m Team Run with 50lb Sandbag and 35lb Dumbbell