Monday, August 20th - Wednesday, August 22nd

Monday, August 20th

10 Rounds

Round starts every 2 minutes

5 Hang Power Cleans @ 75% Bodyweight

Crack Dash

Each round will begin every 2 minutes.  Athletes will have 2 minutes to complete the work outlined above, with rest time amounting to the remainder of the 2 minutes subsequent to the completion of the work.


Tuesday, August 21st

3 Rounds for Time

400 meter run

1 Rope Climb

2 minutes after completion [start time will vary by athlete]:


Thrusters [95#/65#]

Overhead Squats [95#/65#]


Athletes will complete the first portion of the workout [3 RFT], then rest for 2 minutes, then proceed to the second workout.  Second workout is completed by performing 9 reps of each movement, then 6 reps of each movement, then 3 reps of each movement.


18 minutes AMRAP

25 Double Unders or 50 single unders

400 meter run or 500 meter row


Wednesday, August 22nd

30 Minutes, As Many Rounds As Possible [AMRAP]

250 Meter Row or 200 Meter Run

25 Situps