15 minute AMRAP

10 dumbell snatches
10 Deadlifts (155/ 105)
 
RX 155/105, 35+/25+
INT 135/ 95, 30+,/ 20+
NOV 95/75, 25+/ 15+
 
* partner runs 400 meters. Switch partners  after run. Run is equivalent to 3 Rounds  for the team
 

photo 1

4 Rounds

(1 min per station / 30 sec rest after each movement)
 
KB Swings (Russian swings) (53/35)
 
Double Unders

Power Cleans (95/65)

 

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Fran (12 minute time cap)

21 -15 - 9
 
Thrusters (95/65)

Pull Ups

 

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12 Min AMRAP

30 Double Unders

20 Air Squats

10 Box Jumps (20")

 

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EVENT 1  2013 CF Games Work Out

Jackie ( 10 minute time cap)

1000 meter row

50 Thrusters 45lbs ( 10 burpee penalty if bar is dropped)

30 Pull ups

Rest 3 minutes

50 burpees for time (3 minute time cap)

 

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8 minute AMRAP

5 Burpees

10 wall balls

* after each round switch* - this is meant to be a sprint

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