CFS vs CFR Interbox Comp

For reps: AMRAP 5
7.5m wall ball carry over obstacle*
6 squats
7.5m wall ball carry over obstacle
4 burpee over parallette
7.5m wall ball carry over obstacle

*16" or 20" box get over obstacle

Part A

For reps: AMRAP 4
6 box/plate jump
2 shuttle run (7.5m x 4)
10 Dumbbell snatch
2 shuttle run (7.5m x 4)

Rest 30 seconds

Part B

For time:

Max dead hang (rings or pull up bar)

Part B

For time:

Max dead hang (rings or pull up bar)

Open 

For time: 12:00
50/40 Calorie Row (split)
--then--
30 Toes-to-bars (synchro)
15 Box Get Over (48")
20 Chest-to-Bar^# (synchro)
15 Box Get Overs
10 Bar Muscle-ups/ Burpee Chest-to-Bar* (synchro)
--then--
50/40 Calorie Echo Bike (split)

Rx+ = 35 TTB / 25 C2B / 15 BMU Reps

Everyday Athlete

For time:
50/40 Calorie Row (split)
--then--
30 Hanging Knee Raises (synchro)
15 Box Get Over (40")
15 Jumping Pull-Ups (each)
15 Box Get Over
10 Burpee Jumping Pull Ups (synchro)
--then--
40/30 Calorie Echo Bike (split)

Masters 35+

For time:
50/40 Calorie Row (split)
--then--
30 Toes-to-bars / 40 Knees-to-Chest^ (synchro)
15 Box Get Over (48")
20 Pull-ups (synchro)
15 Box Get Over
10 Bar Muscle-ups / Burpee Chest-to-Bar* (synchro)
--then--
50/40 Calorie Echo Bike (split)

^#Option to scale to pull-ups.

* Bar muscle-ups can be substituted for Burpee Chest-to-Bar with no penalty.

^ Toes-to-bar can be subsituted with 40 Knees-to-Chest with no penalty.

Part A (CAP 12:00)

Partner 1
3 rounds
10 Snatches
10 Bar Facing Burpees

Partner 2
3 rounds
10 Clean & Jerks
10 Bar Facing Burpees

Rest 1 min before Part B

Open, Masters: Snatch 50/35kg, Clean 60/40kg.

Everyday: Snatch 30/20kg, Clean 40/30kg.

Rx+: Snatch 60/42.5kg, Clean 70/50kg, 12 Bar Facing Burpees.

Flow: Partner 1 completes all 3 rounds, then Partner 2 completes their 3 rounds.

Part B (CAP 5:00)

Open, Everday Athlete, Masters 35+

For total weight:
Clean + Hang Clean + 2 Front Squat

Part A (CAP 12:00)

Open

For time:

4 rounds
10 Partner carry shuttles (7.5m = 1 rep)
15 Handstand Push-ups (P1/P2)
15 Meter Single Arm Overhead Walking Lunges (P2/P1) 22.5/15kg

Rest 1 min before Part B

Flow: Partner carry can be split however you like. In round 1, P1 does the HSPU while P2 is doing the Lunges, then on the next round you will switch movements (R2: P2 does HSPU while P1 does lunges).

Everyday Athlete

For time:

4 rounds
10 Partner carry shuttles (7.5m = 1 rep)*
15 Hand Release Push Ups (on knees allowed) (P1/P2)
15 Meter Single Arm Front Rack Walking Lunges (P2/P1) 15/10kg

Rest 1 min before Part B

*Option to scale partner carry for deadball carry (35/25kgs).

Masters 35+

For time:

4 rounds
10 Partner carry shuttles (7.5m = 1 rep)
15 Handstand Push-ups (P1/P2)
15 Meter Single Arm Overhead Walking Lunges (P2/P1) 22.5/15kg (can scale to front rack)

Rest 1 min before Part B

Part B (CAP 2:00)

Open, Everday Athlete, Masters 35+

Max Rope Climbs (split)