Lift, Laugh, Lunge

Waterfall style workout...

1500M Ski erg

1500M Row

3000M Bike erg

All athletes must complete a minimum of 400M on the Ski Erg.

On the count of 3,2,1 go Athlete 1 will start on the Ski Erg to complete the minimum distance required (400M) while Athlete 2 and 3 wait. When Athlete 1 moves to the rowing machine, Athlete 2 may start working on the Ski Erg to complete rminimum required distance (400M). When Athlete 2 moves to the rowing machine, Athlete 3 may start on the Ski Erg and must remain on the Ski Erg until the 1500M Required distance is completed.  Athlete 3 likewise must complete the remaining distances left on the Rowing machine and the Bike Erg.

The workout is completed when all the distances have been completed on all the machines. 

900M Run around the perimetre of the centre.

In team of 3, carry all objects from start line to finish line.

Male Objects = 9kg Wallball, 12Kg Kettlebell, 15kg Dumbbell

Female Objects = 6kg Wallball, 8kg Kettlebell, 10kg Dumbbell

Sled Push x 14 Lengths

Farmers Carry x 10 Lengths

Burpee Broad Jump x 6 Lengths

1 person working at a time. Split work as desired. Swapping of athletes can only be done upon completion of a full length (can be done at either end). Each length is 24 metres. Empty Sled for the girls. Sled + 20kgs for the boys. Farmers carry 2 x 16kg Kettlebells for the the girls, 2 x 24kgs for the boys. Burpee broad jump, chest must touch the floor, 2 footed take off, 2 footed landing.

6:00 AMRAP of Backsquats.

Score will be Weight on the Barbell x Reps Completed.