Hot Chicken Classics

RUN AS FAST YOU CAN

3, 2, 1 AND GO

40 CAL AIR RUNNER

AMRAP 8'

3, 2, 1, GO

- 21 Dball Squat

- 15 Dball Clean

- 9 Dball STOH

- 75 DU (si UBK : +50m swim)

----------- TIE BREAK -----------

Max swim in remaining time.

And time !!!

AMRAP 12-15'

3, 2, 1, GO

PART 1 :

1.1 : 72/48 yo move forward

- CAL Echo-bike

1.2 : 102 to move forward

- 6 Box Jump Over (6 points)

- 3 Box Jump (6 points)

- 1 Burpees Box Jump Over (6 points)

1.3 : 102 to move forward

- 6 KB Hang to OH (6 points)

- 3 KB Split Jerk (6 points)

- 1 KB Devil Press (6 points)

------- TIE BREAK --------

PART 2 : MAX in remaining time

- C2B (3 points)

- Bar MU (15 points)

- C&J @60/40 (10 points)

- C&J @80/55 (25 points)

- C&J @100/70 (40 points)

FOR TIME : TC 7'

3, 2, 1, GO

HEAVY KAREN* (150 Wall-Ball @ 12/9)

* Each break 5 cal row

7' AMRAP

3, 2, 1 and GO

4 ROUNDS OF :

- 14 DUAL DB* ALT LUNGES @2x22,5/2x15

(R1 : CARRY, R2 : FRONT RACK, R3 : FILLY, R4 : OH)

- 12 GYM MOVEMENTS

(R1-2 : T2B, R3-4 : PULL-UP)

- 10 DUAL DB SNATCH

------- TIE BREAK -------

THEN MAX DUAL DB THRUSTERS

7' TO FIND RM

3, 2, 1 AND GO

5 RM OH SQUAT

(from floor)

LAST SPRINT FOR TIME - TC : 12'

3, 2, 1 AND GO

- 20 PUSH PRESS @50/35

- 10m HSW

- 20 CAL SKI

- 10 HSPU 

- 15 SQUAT SNATCH

- 10m HSW

- 15 CAL SKI

- 10 HSPU

- 10 ZERCHER LUNGES

- 10m HSW

- 10 CAL SKI

- 10 HSPU

- 5 CLUSTERS

- 10m HSW

- 5 CAL SKI

- 10 HSPU

RUN TO THE MAT AND TIME