June 2024

4 RFT 400m Run 10 Clean & Jerks (155/105)

3 min AMRAP 30 V-Ups (or GHDSUs) Max Line-facing Burpees -rest 2 mins- 4 min AMRAP 30 V-Ups (or GHDSUs) Max Burpees to 6″ target -rest 2 mins- 5 min AMRAP 30 V-Ups (or GHDSUs) Max Burpee Broad Jumps (4’/3′) *score is reps of burpees only

7 RFT 10/8 Cal Bike 1 Rope Climb (or 3 Strict Pull-ups) 10 Box Jump Overs (24″/20″) 1 Rope Climb (or 3 Strict Pull-ups)

For Time 400m Row (or Run) 50′ HSW (or 4 Wall Walks) 600m Row (or Run) 75′ HSW (or 6 Wall Walks) 800m Row (or Run) 50′ HSW (or 4 Wall Walks)

4 RFT 100 DUs 20 T2B 10 Back Squats (185/125) *back squats are from the floor

Redwings 19 min AMRAP 400m Run w/object 19 Burpees *carry something around 45/25 lbs for the run. A Medball, slamball, sandbag, KB, DB, Plate, etc. This workout was written in honor of the 11 Navy Seals and 8 US Army Soldiers from the 160th Specials Operations Aviation Regiment who lost their lives in Operation Red

CFG24 Quarterfinals Workout 1 4 rounds for max reps of:1 minute of snatches1 minute of rowing for calories1 minute of dumbbell box step-ups1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch boxM: 135lb barbell, 50lb dumbbells, 20-inch box

For Time 1 min AMRAP 7 Bench Press (155/95) AMRAP T2B in time remaining until you get to 100 reps. -rest 1 min between sets-

5 Sets (each for time) 50 DUs 15/12 Cal Bike 10 Box Jump Overs (30″/24″) -rest 1:1 between rounds-

For Time 30 Pull-ups 3 Rounds of DT (155/105) 20 Pull-ups 2 Rounds of DT (155/105) 10 Pull-ups 1 Round of DT (155/105) *one round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead