CrossFit;
Main
2 person teams: AMRAP 18 min:
Partners alternate each movement and rotate through for 18 min;
10 toes-bar
10 alt. arm DB HANG snatch (5 each arm) *heavy if possible
10 box jump overs
Ex:
Round 1: P1 does 10 ttb, P2 does 10 DB sn, P1 does 10 BJO
Round 2: P2 does 10 ttb, P1 does 10 DB sn, P2 does 10 BJO…
Lvl6: TTB, DB 70/50, 24/20” jump
Lvl5: how you tested in, DB 50/40, jump
Lvl4: how you tested in, DB 40/30, jump lower box
Lvl3: how you tested in, DB 35/25, jump lower box
Lvl2: how you tested in, DB 25/20, step
Lvl1: how you tested in, DB 20/15, step
Longevity/QuickFit;
Main
AMRAP 18 min:
10 situps/hanging knee raise
10 alt. arm DB snatch (light and fast)
10 box jump/step overs
*steady consistent pace across each set
