Fitness
5 min AMRAP:
– 8 push-ups
– 6 hanging knee raises
– 4 box step overs
R2.5M
5 min AMRAP:
– 800m run
– in remaining time max effort double unders
R2.5M
5 min AMRAP:
– 8 wallballs
– 6 strict pull-ups
– 4 up/down DB devil press
R2.5M
5 min AMRAP:
– 800m row
– in remaining time max effort burpees over rower
R2.5M
5 min AMRAP:
– 8 RKB swings
– 6 prisoner reverse lunges
– 4 DB push press
R2.5M
Performance
5 min AMRAP:
– 8 push-ups
– 6 toes to bar
– 4 box jump overs (24/20”)
R2.5M
5 min AMRAP:
– 800m run
– in remaining time max effort double unders
R2.5M
5 min AMRAP:
– 8 wallballs (20/14)
– 6 pull-ups
– 4 DB devil press (35/25s)
R2.5M
5 min AMRAP:
– 1000/800m row
– in remaining time max effort burpees over rower
R2.5M
5 min AMRAP:
– 8 RKB swings (53/35)
– 6 goblet hold reverse lunges
– 4 HSPUs or 2 wall walks