gCFE:

MOB

25M AMRAP:

20 Walking Lunges

10 Pushups

600m Run

 

CF:

MOB

Back Squat:

1 by 8 @ 65%/ 1 by 8 @ 70%/ 1 by 6 @ 80%/ 1 by 6 @ 85%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 80%

 

Then: Judge WOD: Each Person will need to Judge another Person. According to SB Standards.

7M AMRAP: RX

10 Cleans (145/105)

10 S2O (145/105)

10 Burpee over the Box (24/20)

 

7M AMRAP: SCALED

10 Cleans (115/75)

10 S2O (115/75)

10 Burpee over the Box (24/20)

 

Barbell must touch the ground after every Rep on the Clean. You may Power Clean or Squat Clean. For S2O you may Shoulder Press, Push Press, Push Jerk or Split Jerk. However; feet must come back together before lowering the BB to Shoulders and Barbell must be seen locked out over shoulders, over hips, over feet at the end of every Rep. On Burpees over the Box you may either Clear the Box completely or Jump/Step on top of box and Jump/Step off the box and into your next Burpee.

 

**** In remaining Time work with your Coach on the Muscle Up.

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