“Half Z’s”
AMRAP 10:00
-120 Double Unders
-12 Bar Muscle-Up
-12 Squat Cleans 135/95lb
-60 Double Unders
-6 Bar Muscle-Up
-6 Squat Cleans 185/135lb
-30 Double Unders
-3 Bar Muscle-Up
-Max Squat Cleans 225/155lb*
*or 85%, whichever is less
**you must use a single barbell & change your own weights
***scale 18-9-6 if your BMU rep max is under 3
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Bar Crawl”
For Time [10min Time Cap]
-60 Bar-Facing Burpees
-60 Power Cleans 115/85lbs
-60 Toes-to-Bar
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“French Press”
For Time
-50 Calorie Row
-40 Hand-Release Push-Ups
-30 Box Jump Over 24/20″
-20 Single Arm Devil’s Press 50/35lb
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Heat”
For Time // 21-15-9
-Calorie AirBike
-Bar-Facing Burpee
-Power Snatch 75/55lb
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“NOON”
AMRAP 12:00
-5…10…15… Clean & Jerk 155/105lb
-50ft Handstand Walk (or) 5 Wall Walk*
*athlete’s choice, neither is a scale
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
See next page for more workouts