Girls Gone Rx Columbus

2A: AMRAP in 12 Minutes 20 Power Cleans 85lbs 10 Pull Ups 20 Front Squats 85lbs 10 Hanging Knee Raises Notes: 2A and 2B will be completed at the same time. 2 Athletes may be working at all times, 1 working towards 2A score and 1 working towards 2B score. However, only 1 athlete may be working at a time during 2A. Athletes may switch out at any point for 2A and 2B. Score 2A = Reps Score 2B = Calories Rowed

2B: AMRAP in 12 Minutes Row for Calories Notes: 2A and 2B will be completed at the same time. 2 Athletes may be working at all times, 1 working towards 2A score and 1 working towards 2B score. However, only 1 athlete may be working at a time during 2A. Athletes may switch out at any point for 2A and 2B. Score 2A = Reps Score 2B = Calories Rowed

For Time: 500m Run with 35lb Dumbbell and 50lb Sandbag 50 Alternating Dumbbell Snatches 35lbs (l/r = 1) 50 Sandbag Ground to Over Shoulder 50lbs 50 1-Arm Dumbbell Shoulder to Overhead 35lbs (l/r = 1) Notes: All Athletes will complete the 500m run together. Athletes may switch who is holding the sandbag and dumbbell, but the equipment may not touch the ground at any point during the run. 1 Athlete will be working at a time during the DB Snatches, Ground to Shoulder, and Shoulder to Overhead. Athletes may switch at any point during this part of the workout. Time Cap = 15 Minutes Score = Time (If the team is time capped, 1 second will be added for every rep short)

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For Time (9 min cap): 27 Synchronized Burpees Over Barbell 27 Synchronized Deadlifts 75lbs 27 Synchronized Box Jumps 20” and 24” 21 Synchronized Burpees Over Barbell 21 Synchronized Thrusters 75lbs 21 Synchronized Box Jumps 20” and 24” 15 Synchronized Burpees Over Barbell 15 Synchronized Overhead Squats 75lbs 15 Synchronized Box Jumps 20” and 24” With remaining time: Max rep Wall Ball Shots 14lbs to 10ft ** Each Wall Ball Shot will be 1 second subtracted from the team 27-21-15 recorded score Notes: There will be 2 bars at each workout station 1 Athlete will be always resting, 2 athletes will be always working in unison. Athletes may rotate to rest or work at any point. Synchronized Burpees: Both athletes will touch their chest to the ground at the same time. A two-footed jump is required over the barbell. Synchronized Deadlifts: Both athletes will reach extension (top of deadlift) together before they may begin their next rep. Synchronized Box Jumps: Both athletes will reach full extension on top of the box together before they may begin their next rep. Step ups are allowed. Synchronized Thrusters: Both athletes must reach full extension with barbell locked out overhead at the same time before they may descend to begin their next rep. Synchronized OHS: Both athletes must have their hip crease below parallel at the same time before they may ascend to begin their next rep. Bonus Wall Ball Shots: Team will have from when they complete the 27-21-15 section until the 9 minute cap to establish as many “bonus” Wall Ball Shot reps to take time off their score. 1 Athlete will be working a time during this portion.1 Rep = 1 second off recorded time. Time Cap 9 Minutes. Score = Time – Wall Ball Shot reps (If the team is time capped, 1 second will be added for every rep short)

Complete with a 10 minute Running Clock: 1rm Snatch for Each Athlete Score = Sum of all successful 1rm lifts for each athlete Notes: Snatch may be any style: Muscle, Split, Power, Squat, and press outs are allowed. Any Athlete order is allowed, and the barbell may increase or decrease throughout the remaining time of the workout. Collars must be used on the barbell, or the lift will be judged as a no-rep. Teammates may help load and unload the barbell. Score = Sum of all successful 1rm lifts for each athlete