10 Rounds 15 Crossover or 30 DU 2 Triple Touch 5 Deadlift (165/115) 1 Triple Touch = 1 TTB + 1 Chest to Bar Pull Up + 1 BMU (without releasing for the bar) C: TTB > C2B >...
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Part A: Bench Press 5×2 (85%) Part B: Hang Power Clean (155/105) 10-8-6-4* *8 Box Jump Over (24/20) *20/15 Cal Row C: 135/95 M: 115/75
Hours 0900/1100 ONLY With a partner. 10 Rounds (5 each) 10 RKBS (1.5/1) 10 KB STOH (5R, then 5L) 200m Run P1 completes one round of triplet, while P2 Rows for meters. When one P1 completes 200m Run,...
HAPPY FATHER’S DAY TO ALL OF OUR FCA DAD’S!!!! Circuit Fit Part A: 125m Row 250m Row 500m Row 1000m Row 2000m Row Rest time between rows equal to work time. Score total time. ...
400m Run 21 Front Squat (145/100) 21 Pull Up 21 Hand Release Push Up 600m Run 15 Front Squat (165/115) 15 Chest to Bar Pull Up 15 Ring Push Up 800m Run 9 Front Squat (185/125) 9 RMU 9...
******* Falls Church Kids starts next Friday June 23rd******* 2 Hang Power Snatch (115/75) 20 DU 4 Hang Power Snatch 40 DU 6 Hang Power Snatch 60 DU 8 Hang Power Snatch 80 DU 10 Hang Power...
Part A: “Sham” 7 Rounds 11 Deadlift (BW) 100m Sprint C: 80% BW M: 70% BW Cap = 13 mins Part B: 2 Rounds 8 Sets :20 On / :10 Off Rds 1-2: Plank Rds 3-4: Flutter Kick...
8 Rounds 12 Cal Row 12 Strict Single DB Press (50/35, 6L/6R) 18 AbMat Sit Up Rest 2 mins after each round. Rx+: 12 GHD Sit Up C: 35/25 M: 25/15
Part A: Back Squat 3×2 (97.5%) Part B: AMRAP 13 2 Power Clean* 4 Box Jump Over (24/20) 6 TTB *R 1-3: 135/95 *R 4-6: 155/105 *R 7-9: 175/125 *R 10+: 185/135 C: 95/65, 135/95, 155/105, 165/130 M: 75/55,...
Part A: Bench Press 5×3 (80-82%) Part B: E2MOM, 8 Rounds Odd Rounds: 200m Run Max. Burpee to Target Even Rounds: 70 DU Max. Burpee Score = total number of Burpee movements completed. C: Same M: 100 SU