Event 1: Just Breathe
Time Cap: 15 Minutes
3 Rounds
30 Cal Ski Erg (both partners complete)
30 Cal Row (both partners complete)
120 Double Unders (Repetitions split between partners)
Ski/Row Calories per Division:
RX: 30/24
Intermediate: 28/22
Scaled: 21/17
Student Scaled 13-15: 13/11
Student Scaled 16-18: 16/13
A: 12/10
B: 8/6
C Upper: 10/8
D Upper: 5/3
C Lower: 8/6
D Lower: 5/3
Jumping Modification per Division:
RX: 120 Double Unders
Intermediate: 80 Double Unders
Scaled: 200 Single Unders
Student Scaled 13-15: 200 Single Unders
Student Scaled 16-18: 200 Single Unders
A: 200 Jumping Jacks
B: 150 Line Jumps
C Upper: 200 Jumping Jack Arms
D Upper: 150 Jumping Jack Arms
C Lower: 200 Line Jumps
D Lower: 150 Line Jumps
Event 2: Up and Over
8 min AMRAP (Partners Alternate Each Full Round)
2, 4, 6, 8, 10….
Strict Handstand Push Ups
Burpee Box Get Overs 30/24
Clean 185/125
Push Up Modification per Division:
RX: Strict Handstand Push Up
Intermediate: Handstand Push Up with Riser
Scaled: Dumbbell seated shoulder press 20/15
Student Scaled 13-15: Kettlebell seated shoulder press 13/9
Student Scaled 16-18: Dumbbell seated shoulder press 15/10
A: Kettlebell seated shoulder press 13/9
B: Dumbbell seated shoulder press 5/3
C Upper: Kettlebell shoulder press 13/9
D Upper: Dumbbell shoulder press arms to 90 degrees 3/2
C Lower: PVC shoulder press to forehead
D Lower: PVC shoulder press to forehead
Burpee Box Get Over Modification per Division:
RX: Burpee box get over 30/24 inch box
Intermediate: Burpee box get over 30/24 inch box
Scaled: Burpee box get over 24/20 inch box
Student Scaled 13-15: Burpee box get over 20 inch box
Student Scaled 16-18: Burpee box get over 20 inch box
A: Burpee box get over 20 inch box
B: Burpee on 18 inch box, 12 inch step up and over
C Upper: Russian Twists 5lb dumbbell
D Upper: Hands Clasped Russian Twists
C Lower: 12 inch Step Up and over
D Lower: 12 inch Step Up and over
Clean Modification per Division:
RX: Barbell clean 185/125
Intermediate: Barbell clean 135/95
Scaled: Double dumbbell clean 20/15
Student Scaled 13-15: Double dumbbell clean 10/5
Student Scaled 16-18: Double dumbbell clean 15/10
A: Double dumbbell clean 10/5
B: Double dumbbell clean 5/3
C Upper: Double dumbbell clean 10/5
D Upper: Double dumbbell clean 3/2
C Lower: Double dumbbell clean 5/3
D Lower: Double dumbbell clean 3/2
Event 3: Dual Force
10 Minute Time Cap (Repetitions Split)
60 Deadlift 135/95
30 Thrusters 135/95
40 Deadlift 135/95
20 Thrusters 135/95
20 Deadlift 135/95
10 Thrusters 135/95
Deadlift Modification per Division:
RX: Barbell deadlift 135/95
Intermediate: Barbell deadlift 95/65
Scaled: Kettlebell deadlift 53/35
Student Scaled 13-15: Kettlebell deadlift 26/18
Student Scaled 16-18: Kettlebell deadlift 35/26
A: Kettlebell deadlift 26/18
B: Kettlebell deadlift 18/13
C Upper: Kettlebell deadlift 13/9
D Upper: Dumbbell deadlift 3/2
C Lower: Wall ball deadlift 8/6
D Lower: Wall ball deadlift 6/4
Thruster Modification per Division:
RX: Barbell thruster 135/95
Intermediate: Barbell thruster 95/65
Scaled: Plate thruster to box 35/25
Student Scaled 13-15: Wall ball thruster to box 14/10
Student Scaled 16-18: Wall ball thruster to box 20/14
A: Wall ball thruster to box 10/8
B: Wall ball thruster to box 8/6
C Upper: Wall ball to toes and press overhead 10/8
D Upper: Seated thruster with dumbbell starting on lap and going to forehead 3/2
C Lower: PVC thruster to box
D Lower: PVC thruster to box
Thank you to our sponsors
