Psshhht… Fran Who?!
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
– Level 2 –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups
– Level 1 –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
– Level 2 –
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups
– Level 1 –
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
– Level 2 –
For Time
1 Mile Run
75 Sit-ups
50 KBS (35/25)
50 Box Jumps (20/16)
– Level 1 –
For Time
800 Meter Run/Walk
50 Sit-ups
35 KBS (30/20)
25 Box Jumps (16/12)
AMRAP w/Remaining Time:
30 Double Unders
10 Handstand Push-ups
10 Hang Power Cleans (115/85)
*Rest 3:00 between rounds, score separately
– Level 2 –
800 Meter run
30 Dubs/30s Practice
(95/65)
– Level 1 –
400 Meter run
30 Tall Singles
(75/55)
– Intermediate –
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (50/35#)
100m Run
– Beginner –
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run
150 Double Under Buy-in
With remaining time, AMRAP of:
10 Power Cleans (135/95)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round
– Level 2 –
2 Rounds, 8:00 Clock:
150 Double Under Buy-in (or 2 minute max attempts)
With remaining time, AMRAP of:
10 Power Cleans (95/65)
10 Front Squats
10 Toes-to-Bar
*Rest 3:00 between rounds, score separately and begin from the top each round
– Level 1 –
2 Rounds, 8:00 Clock:
150 Tall Single Under Buy-in (or 2 minute max attempts)
With remaining time, AMRAP of:
10 Kettlebell Swings
10 Goblet Squats
10 Hanging Knee Raise/V-ups
*Rest 3:00 between rounds, score separately and begin from the top each round
– Level 2 –
16 Rounds, 2:00 Clock:
100 Meter Run
6 Weighted Step Overs (35/25) (20/16)
*Sprint & rest
– Level 1 –
16 Rounds, 2:00 Clock:
50 Meter Run
6 Step Overs (20/16)
*Sprint & rest
– Level 2 –
For Time:
800m Run
40 Wall Balls (14/10#) (10/9-ft.)
400m Weighted Run (14/10#)
20 Wall Balls
400m Weighted Run
20 Wall Balls
800m Run
40 Wall Balls
– Level 1 –
For Time:
400m Run
20 Wall Balls (10/6#) (10/9-ft.)
200m Weighted Run (10/6#)
10 Wall Balls
200m Weighted Run
10 Wall Balls
400m Run
20 Wall Balls