3 ROUNDS:40 Bike20ft Crawl*8 Up Downs6 Lunges + 6 Low Box Step Ups
*Round 1: Perform Straight Leg Bear CrawlRound 2: Perform Quadruped Crawl or Bent Leg Bear CrawlRound 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)
EMOM x 9 MINUTESMIN 1 - :40 Parallette or Box Shoot ThrusMIN 2 - 10 Back Rack Alt. Lunges*MIN 3 - 4 Burpee Box Crawl Overs**
*Start with empty bar and build to or past workout weight.**Increase box height each round if possible.
(No Measure)
AMRAP x 24 MINUTES40/30 Cal Bike30 Sit-Ups20 Back Rack Alt. Lunges (95/65)|(65/45)10 Burpee Box Crawl Overs (Athlete Choice)*
*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
IN TEAMS OF 2...
AMRAP x 28 MINUTES*50/40 Cal Bike40 Sit-Ups30 Back Rack Alt. Lunges (95/65)|(65/45)20 Burpee Box Crawl Overs (Athlete Choice)**
*P1 works while P2 Rests. Split work as needed.**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.