The Big Effin Cup (Fitness2428 v Fort Evolution)

Rx:

For time: 
2km Row 
400m Run 
30 lateral burpees over the rower 

Scaled:

For time: 
1.5km Row 
400m Run 
30 lateral burpees over the rower (athletes can step over) 

Foundations:

For time: 
1km Row 
400m Run 
30 no push-up burpees 

Rx: 6 minutes to establish a 1 RM Clean and jerk 

Scaled: 6 minutes to establish a Heavy complex: Dead lift, Hang clean, shoulder to overhead 

Foundations: 6 minutes to establish a 5 RM Deadlift 

 
2 minutes to change weights for Event 2b

Follwing Event 2a

Rx:

30 clean and jerks for time 60/40kg 

Scaled:

30 cleans for time 40/25kg 

Foundations: 

30 plate ground to overhead for time 15kg (Females)

40 plate ground to overhead for time 20kg (males)

Rx: 5 min AMRAP 
20 Double Unders 
Handstand Push Ups / (1 ab mat) 
2, 4, 6, 8, 10, 12, etc...  

Scaled: 5 min AMRAP 
30 Single skips 
Hand release push ups 
2, 4, 6, 8, 10, 12, etc... 

Foundations: 5 min AMRAP 
30 lateral line hops 
Push Ups past 90 degrees/knee push ups 
2, 4, 6, 8, 10, 12, etc... 

2 minutes rest before commencing event 3b

Rx: 2 rounds for time  
20 DB box step overs 24’/20’ 
20 single arm DB Thrusters (10 each side) 
20 toes to bar 
22.5/15kg 

Scaled: 2 rounds for time  
20 DB box step overs 24’/20’ 
20 single arm DB Thrusters (10 each side)  
20 hanging knee raises 
15/10kg 

Foundations: 2 rounds for time  
20 box step overs 
20 KB goblet squats 15/10kg  
20 ab mat sit ups