Friday 11th

Team of 4


Component 1:

15 minute Cap

250 Dumbbell / Barbell Push Press 50kg/35kg, 22/15kg


After Each effort perform 50 x Double Unders


Every 3 min perform 15/10 x Pushups

(all 4 team members)


Rest 5 Minutes


Component 2:

12 Minute Amrap

200 Cal Row


After Each effort perform 10 x Double Kettlebell Row


Component 3

In 10 minutes find a heavy

2 x Power Clean


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