Music City Mayhem

Night at the Roxxxxbury Indy
Workout
For Time

350m Farmer Carry – 53/35 lb (KBs)
15-12-9-12-15

Row (calories)
Thrusters – RX: 95/65 Scaled:  65/45 Masters 55+: 45/35
Chest-to-Bar Pull-Ups
Scaled: Ring Rows

Workout Flow
3…2…1… GO

Athlete begins with the 350m Farmer Carry

Both KBs carried the entire distance
Once the carry is complete, athlete moves immediately to the rig/rower
Athlete completes the chipper-style ladder:

15 calories row
15 thrusters
15 chest-to-bar pull-ups
Then repeats for 12, 9, 12, 15
Workout ends when the final set of 15 chest-to-bar pull-ups (or ring rows) is completed.

Movement Standards
Farmer Carry:
Athlete must carry both implements for the full 350m
Implements must be fully off the ground while moving
Athlete may set the implements down as needed (no dropping)
Distance must be completed before moving on

Row:
Monitor must be set to calories
Athlete must reach or exceed the target calorie count before moving on
Handle must be returned to the cradle before transitioning

Thruster:
Bar starts on the floor 
Athlete squats until hip crease is below the top of the knees
Athlete drives the bar overhead in one fluid motion
Full lockout at the top with:

Hips, knees, and arms fully extended
Bar directly over the middle of the body
Thruster must be completed in one continuous movement (no pause at the shoulders)

Chest-to-Bar Pull-Ups:
Start from a dead hang with arms fully extended
Heels may not be supported
Chest must clearly make contact below the collarbone at the top of the rep
Arms must return to full extension at the bottom

Scaled: Ring Rows
Ring set so athlete can achieve full body extension at the bottom
Heels remain on the floor
Body stays in a straight line throughout the rep
Chest must touch the ring at the top
Arms fully extended at the bottom

Scoring
Score 1: Time to complete the 350m Farmer Carry
Score 2: Metcon score

Time Cap:  20 minutes

If finished within the time cap: total time
If time capped: total reps completed