November 2024

5 RFT75 Double Unders15 Shoulder to Overhead (95/65)

For Time4-8-12-16-20-24Calorie Air BikeToes to Bar-Women’s Calories: 3-6-9-12-15-18

3 sets2:00 AMRAP20/16 Calorie RowMax Wall Ball (20/14) in the time remaining-rest 2:00 between sets- -into- 3 sets2:00 AMRAP10x50ft Shuttle RunMax Burpee to Bar-rest 2:00 between sets-

8 min AMRAP2-4-6-8…Handstand Push Ups4-8-12-16…Pull-ups -rest 4:00- For Time“Erase your reps” (start where you left off and go in reverse)

CHAD 1,000 Box Step-Ups (20 in)Wear a Ruck Pack (45/35 lb)Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is

9 min AMRAPRound 1: 3 Power Cleans (155/105) + 1 Wall WalkRound 2: 3 Power Cleans (155/105) + 2 Wall WalksRound 3: 3 Power Cleans (155/105) + 3 Wall WalksRound 4: 6 Power Cleans (155/105) + 4 Wall WalksRound 5: 6 Power Cleans (155/105) + 5 Wall WalksRound 6: 6 Power Cleans (155/105) + 6

Teams of 2 (1:1)12 sets (each)250/200m Row* Teams should set the rower up in interval mode, or manually reset the monitor before each row. Score is total clock time (including transitions).

4 sets:30 Wall Balls (20/14)-2:00 recovery Air Bike between sets–straight into-4 sets:15 Burpee Box Jump Overs (24/20)-2:00 recovery Air Bike between sets- *Score is for the “working” part of each set and does not include the active recovery time.

5 sets1:30 AMRAP20/16 Calorie Air BikeMax Double Dumbbell Snatch (35s/25s) in Remaining time-Rest 2:30 between sets-

For Time 100-80-60-40-20Double Unders30-25-20-15-10Stick Sit Ups