(210) 560-9961

01 Nov 2021

CrossFit Lackland – CROSSFIT

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Timeline

0:00 to 0:05 – Brief

0:05 to 0:20 – Warm-Up

0:20 to 0:35 – PJ or SJ Warm-Up

0:35 to 0:40 – DU/Single Warm-Up

0:40 to 0:45 – Set Up/Potty Break

0:45 to 0:55 – WOD

0:55 to 1:00 – Recover/Clean-Up

Warm-up

500 m Row

Then:

5 Rounds of:

10 PVC Pass Throughs

10 PVC ATW (Ea)

15 Double Unders or Singles

25′ Alternating Lunges w/Trunk Twist

15 Sec Hanging Lat Stretch (Ea)

10 Hanging Knee-Ups

15 Sec Calf Stretch (Ea)

Then:

15 Minutes working Push Jerk or Split Jerk (Pick one and stick with it)……From the Rack

2×5 Reps w/45 lbs

Then start adding weight until you get to a heavy 1 rep…Don’t go to failure. Plan on starting with 90% of what you got for the Heavy 1 RM for your 1st 3 rep attempt.

Then:

Spend 2-3 minutes working on DU’s or Singles. Don’t do too many. Just get your body ready for the 300 or 200 reps.

Metcon

2022 TFX Qualifier 22.4:

https://www.thefittestexperience.com/2022-week-two-qualifier-four

WORKOUT FLOW

The workout begins with the barbell in the rack. You can start with a pre-loaded barbell.

You will set the clock to 10 minutes.

At the call of 3-2-1 Go, Athletes will first complete 300 Double Unders. Make sure to note the time when you finish your last double under as that will be your tie-break time. With whatever time is left of 10 minutes, you will find a 3 rep max Shoulder to Overhead.

Within the time window, athletes may make as many or as few attempts as they would like.

Athletes must declare the load they are attempting before starting to lift.

All 3 reps must be successfully completed before the athlete re-racks or drops the bar. After finishing the final lift, remove and film all plates used on the bar to verify loading.

Athletes MAY have assistance returning the bar to the rack in the event of a failed lift.

Scoring

Your score will be the load (in lb.) of your heaviest successful set.

The tie-breaker for this workout is the total time it takes to complete 300 Double Unders.

VIDEO SUBMISSION STANDARDS:

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All divisions require you to submit a video link in order to submit your score.

Metcon (Weight)

2022 TFX Qualifier 22.4:

For Max Load

In 10 Minutes Complete:

300 Double Unders (L4/L3), 200 Double Unders (L2/L1), 200 Single Unders (In Remaining Time: Find 3RM Shoulder to Overhead

Your score will be the load in pounds of your heaviest successful set.

*Your tie-break time will be the time you complete the 300 Double Unders (Post your time on the 2nd METCON)

DIVISIONS

L4/L3: Pro/RX, Pro/RX Team, Masters 35-39, Masters 40-44, Masters 45-49, Teens 16-17 Division:

Will Complete 300 Double Unders

L2/L1: Intermediate/Scaled, Intermediate Team, Masters 50-54, Masters 55-59, Masters 60+, Teens 14-15 Division:

Will Complete 200 Double Unders

Will Complete 200 Single Unders
MOVEMENT STANDARDS

Double Unders

For the Double Unders, the rope must pass completely under your feet twice in one jump and must spin forward. No Backwards double unders will be allowed.

Shoulder To Overhead

Athletes must place collars on the outside of the plates before beginning the lift. Athletes MUST declare the load they are attempting before starting to lift. Acceptable styles on the shoulder to overhead include a strict press, push press, push jerk, or split jerk. A rack may be used on this workout.

For each repetition to be counted, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. The barbell must stay in the front rack position in between all 3 repetitions. You MAY NOT rest the bar on your back or in the hang position once your first repetition has started.

EQUIPMENT

Barbell, 45/35 lb.

Bumper Plates

Collars

Squat Rack

Jump Rope

The official weight must be recorded in pounds.

If converting kilograms to pounds, round up to the nearest pound.

Any weight increases with change plates must result in a whole number (no decimal points). Collars cannot be included in the weight.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Metcon (Time)

300 Double Unders (L4/L3), 200 Double Unders (L2/L1), 200 Singles (

30 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

0:00-5:00: Brief

5:00-20:00: Warm-Up/PREP

20:00-…….: METCON

Warm-up

5:00 Machine (Little longer today, Start slow and build pace)

– into –

3 rounds

10 Step-ups (total)

30 seconds Single Unders

10 Ring Rows + 5 Jump to Top of Ring Dip (Use legs to press into dip)

5 Goblet Squats

Metcon

**Workout Prep**

3 sets (building in weight)

20m Sled Push

1 Muscle Ups

3 Front Squats

Metcon (Time)

Teams of 2 Complete for Time of:

200m Sled Push, 3×45/2×45 lb plates (L4), 3×35/2×35 (L3), 3×25/2×35 (L2), 2×35/1×35 (L1), 1×35/1×00 (40 Muscle Ups or 60 Burpee Chest to Bar Pull-Ups (L4), Bar MU’s or 60 Burpee to Pull-Ups (L3), 60 Burpee Jumping Pull-Ups (L2), 60 Burpee to Bar + 60 Ring Rows (L1), 30 Burpee to Bar + 30 Ring Rows (40 Front Squats, 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 (L1), 105/45 lbs (200m Sled Push or 80/72/65 EB Cals (Complete the opposite of what you did at the beginning)

*Divide Reps as required. Only one athlete at a time works.

*No time cap

*M/F Teams:

“SLED” Men carry’s extra Weight when not pushing sled

“EB” 72 Cals

29 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 35:00

Cooldown: 35:00 -37:00

ROMWOD: 37:00 – 60:00

Warm-up

Hinshaw Warm-Up

* Take 12-15 minutes to coach athletes through what you can and then roll into the workout prep *

Metcon

**Workout Prep**

3 Building Sets

100m Shuttle Run (30m out/30m back, 20m out/20m back)

15 DU’s/Singles

– 30-sec rest –

– Build into 80% of workout pace during the 3 sets –

– Practice good, quality turns while getting back up to speed –

Metcon (AMRAP – Reps)

20 min AMRAP w/Partner of:

150m Shuttle Run (Sprint!)

*50m Out, 50m Back, 25m Out, 25m Back

Max Double Unders (RX), Singles (S)

Rest 1 min

*Partner 1 does Shuttle Run Sprint while Partner 2 does AMRAP of DU’s or singles. Switch out after Partner 1 completes shuttle run. Rest 1 min after Partner 2 completes Shuttle Run.

*Score is total number of DU’s (RX) or Singles (S) completed in 20 min.

**Individuals: 2 min Time Cap per Round (Not to include 1 min rest)

ROMWOD

https://romwod.com/app/

28 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 13:00

Strength: 13:00 – 28:00

Workout: 28:00 – 56:00

Cooldown: 56:00 – 58:00

Cleanup: 58:00 – 60:00

Mobility: Homework

Warm-up

3 sets

30-sec Row

30-sec EB

2 D-Ball cleans (light – focus on regrip)

– into –

3 sets (with an empty bar or PVC Pipe)

5 Snatch Push Press

5 Overhead Squats

3 Snatch Balance

Strength

10 min to find 1 RM Snatch Balance

Athletes will be working up to a Heavy Snatch Balance (Video in “Coaches Notes”). This movement is a great confidence builder in the development of the Snatch. Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! and make sure footwork is consistent and doesn’t get sloppy as the weight goes up. Have newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or Just a Snatch Grip Push Jerk.

Snatch Balance (10 min to find 1 RM)

Metcon

5 min to work up to D-Ball Weight

Then:

Workout Prep

– With Partner –

2 sets

15-sec Row (each)

1 D-Ball Clean (each)

Metcon (Time)

Teams of 2 For Time of:

2000m Row/100 EB Cals (L4), 1750m/90 Cals (L3), 1500m/80 Cals (L2), 1250m/70 Cals (L1), 1000m/60 Cals (-into-

40 D-Ball Cleans, 150/100 lbs (L4), 30 Reps (L3),40 Reps, 100/60 lbs (L2), 30 Reps, 100/60 lbs (L1), 20 Reps, 100/60 lbs (-into-

2000m Row/100 EB Cals (L4), 1750m/90 Cals (L3), 1500m/80 Cals (L2), 1250m/70 Cals (L1), 1000m/60 Cals (* Time cap: 25 minutes

27 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout: 15:00 – 45:00

Cooldown: 45:00 – 47:00

Cleanup: 47:00 – 48:00

Accessory: 48:00 – 60:00

Warm-up

3 rounds

30-sec Echo bike

4 Box Get Overs (practice transition)

10-sec hollow hold

5 Scap pullups

5 Kip swings

3 Inch Worms

Metcon

**Workout Prep**

2 Burpee Box Get Overs

20-sec. Echo Bike Cals (workout pace)

5 AbMat Sit-ups

2 Bar Muscle Ups

Metcon (Time)

For Time:

35 Burpee Box Jump Overs, 24/20″ (L4), 30 Reps (L3), 25 Reps (L2), 20 Reps (L1), 15 Reps (40/32 Echo Bike Cals (L4), 36/28 Cals (L3), 32/24 Cals (L2), 28/20 Cals (L1), 24/16 Cals (50 AbMat situps (L4), 45 Reps (L3), 40 Reps (L2), 35 Reps (L1), 30 Reps (20 Bar Muscle-Ups (L4) 40 Chest to Bar (L3), 60 Pull-Ups (L2), 60 Ring Rows (L1), 30 Ring Rows (50 AbMat (Same as Above)

40/32 Echo Bike Cals (Same as Above)

35 Burpee Box Jump Overs, 24/20″ (Same as Above)

* Target time: 20-22 minutes

* Time cap: 25 minutes

Accessory

Standing Barbell Curl

4 sets: 10 reps

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

26 Oct 2021

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds of:

10/8 EB Cals

50′ High Knees

50′ Butt Kickers

25′ Duck Walk

25′ Leap Frogs

15 sec Hanging Lat Stretch (Ea)

15 sec Calf Stretch (Ea)

Movement Prep

2 Rounds of:

8 Cal Row

4 Box Jump Overs

Metcon

TFX Qualifier 22.3

https://www.thefittestexperience.com/2022-week-one-qualifier-three

WORKOUT FLOW

The workout begins with the athlete sitting on the rower with the handle in its slot. At the call of 3-2-1 Go, the athlete will grab the handle and complete 34 calories on the rower.

The monitor must read 34 calories before the athlete can unstrap and move to their box.

The athlete will alternate between the movements with 30, 26, 22, 18, 14, 10, and 6 repetitions of each movement. This workout ends when the feet land on the ground on the other side of the box on the final rep. There is no cap on this workout.

SCORING

Score is the total time it takes to complete the entire workout. There is no time cap on this workout. There is no tiebreaker on this workout.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the box to be used so the measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All divisions require you to submit a video link in order to submit your score.

TFX Qualifier 22.3 (Time)

For Time of:

34-30-26-22-18-14-10-6 (L4/L3), 26-22-18-14-10-6 (L2), 22-18-14-10-6 (L1), 18-14-10-6 (Calorie Row

Box Jumps Overs, 24/20″ (L4), Step-Up and Overs (L3), Step-Up and Overs, 16″ (L2), Step-Up and Overs, 16″ (L1), Step-Up and Overs, 12″ (
MOVEMENT STANDARDS ROW

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the fulfilled calories on each round.

BOX JUMP OVERS

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

For Masters 55-59, 60+, and the Community Division, for the Step Up Overs, both feet MUST touch the top of the box before going over.

EQUIPMENT

● Box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)

● Concept2 Rower

25 Oct 2021

CrossFit Lackland – CROSSFIT

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Warm-up

2 Rounds of

20/16 Cal Row

25′ Lunge w/Trunk Twist

15 sec Hanging Lat Stretch (Ea)

10 PVC Around the Worlds (Ea)

10 PVC Pass Throughs

Movement Prep

15 min to work up to 95% of your 1 RM:

2×5 w/45 lb bar

1×5 @ 50% 1RM

1×5 @ 60% 1RM

1×3 @ 70% 1RM

1×2 @ 80% 1RM

1×1 @ 85% 1RM

1×1 @ 90% 1RM

1×1 @ 95% 1RM

For the Qualifier plan on doing 3 to 4 lifts @ 0:00/3:00/6:00/9:00 respectively. Look at starting at 87.5% 1 RM, 90%, 92.5% then @ 95%. Obviously play 3 and 4 by how you feel on 1 and 2.

You will have 25 min to complete everything, but at 15 min we are starting the 10 min clock to find your 3 RM.

Strength

TFX Qualifier 22.1

https://www.thefittestexperience.com/2022-week-one-qualifier-one

WORKOUT FLOW

This event begins with the barbell in the rack. You can start with a pre-loaded barbell. Athletes will have 10 minutes from their declared start time to find a 3 rep max front squat. Within the 10 minute window, athletes may make as many or as few attempts as they’d like.

Athletes must declare the load they are attempting before starting to lift.

All 3 reps must be successfully completed before the athlete re-racks or drops the bar. After finishing the final lift, remove and film all plates used on the bar to verify loading. Athletes may use knee sleeves but knee wraps are NOT permitted.

Athletes MAY have assistance returning the bar to the rack in the event of a failed lift.

SCORING

Your score will be the load in pounds of their heaviest successful set. There is no tiebreak for this event.

The official weight must be recorded in pounds.

If converting kilograms to pounds, round up to the nearest pound.

Any weight increases with change plates must result in a whole number (no decimal points). Collars cannot be included in the weight.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

VIDEO SUBMISSION STANDARDS

All video submissions should be uncut and unedited in order to accurately display the performance.

A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout.

Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All divisions require you to submit a video link in order to submit your score.

Front Squat (10 min to find 3 RM)

TFX Qualifier 22.1

For Max Load:

3 Rep Max Front Squat

Time Cap: 10 Minutes

Your score will be the load in pounds of your heaviest successful set. There is no tiebreak for this event.

MOVEMENT STANDARDS

Front Squat

Athletes must place collars on the outside of the plates before beginning the lift.

Athletes MUST declare the load they are attempting before starting to lift.

The bar rests on the athlete’s shoulders and their elbows are in front of the bar.

The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when the athlete’s hips and knees are fully extended, the bar is resting on the athlete’s shoulders and their elbows are in front of the bar, and the athlete’s feet are in line with one another when the athlete is viewed from profile.

EQUIPMENT

● Barbell, 45/35 lb.

● Bumper Plates

● Collars

● Squat Rack

Movement Prep

2 Rounds at working pace of:

3 Pull-Ups

3 DB Power Cleans

Metcon

TFX Qualifier 22.2

https://www.thefittestexperience.com/2022-week-one-qualifier-two

WORKOUT FLOW

At the Call of 3-2-1, Go, the athlete will start with 21 Dual DB Power Cleans and then move to 21 Chin Over Bar Pull Ups. They will then move to 15 reps of each movement and then finally 9 reps of each movement.

Time stops when the final pull up is completed.

SCORING

Your score will be the time taken to complete this workout. If you do not complete this workout, then your score will be the total number of repetitions before the 8 minute time cap.

There is no tiebreak for this workout.

Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbells to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

All divisions require you to submit a video link in order to submit your score.

TFX Qualifier 22.2 (Time)

For Time of:

21-15-9

Dual Dumbbell Power Cleans, 2×50/35 lbs (L4), 35/20 lbs (L3), 25/15 lbs (L2), 10 lbs (L1), 5 lbs (Pull-ups (L4/L3), Jumping Pull-Ups (L2/L1/
MOVEMENT STANDARDS

Dual Dumbbell Power Clean

For the Power Clean, the dumbbells begin on the ground, OUTSIDE the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing. A muscle clean or power clean may be used, as long as the dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body.

Chin Over Bar Pull-ups

This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.

Jumping Pull Ups (Community Division Only)

The pull up bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the start of each rep, the athlete must be fully extended. Any style of pull up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

EQUIPMENT

● Dumbbells of appropriate weight for your division

● Pull Up Bar

23 Oct 2021

CrossFit Lackland – CROSSFIT

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Warm-up

3:00 Tabata Machine (20secs on/10secs off)

– into –

3 rounds

5 Up Downs

5 Low Box Jumps

10 Russian Kettlebell Swings (light)

2 D-Ball Cleans (light)

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

8 minute AMRAP

Athlete 1: 4-8-12-16-20…

Echo Bike Calories

Athlete 2: 1-2-3-4-5….

D-Ball Cleans, 150/100 lbs (L3), 100/60 lbs (L2), 60/30 lbs (L1)

Athlete 3: 1-2-3-4-5….

Rope Climbs (L3), 2x Rope Get-Ups (L2)

-rest 2 minutes-

8 minute AMRAP

Athlete 1: 4-8-12-16-20…

Chest to Bar Pull-Ups (L3), Pull-Ups (L2), Ring Rows (L1)

Athlete 2: 4-8-12-16-20…

Calorie Row

Athlete 3: 4-8-12-16-20…

Kettlebell Swings, 70/53 lbs (L3), 53/35 lbs (L2), 35/25 lbs (L1)

-rest 2 minutes-

AMRAP 8 minutes

Athlete 1: 8-12-16-20-24…

OH Alternating Lunges, 45/25 lbs (L3), 25/10 lbs (L2)

Athlete 2: 2-4-6-8-10…

Handstand Push-Ups (L3), Assisted HSPU’s, AbMat + 25 lb (L2), Assisted HSPU’s, AbMat +45 lb (L1), Decline Push-ups, 16″ Box or 1/2 reps Wall-Walks (Athlete 3: 10-20-30-40-50…

Double Unders (L3), Singles (L2)

*Athletes must go in order and must complete all reps/cals before next athlete can start

*Athletes must stay with their position for all 3 AMRAPS

22 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Intro: 0:00 – 3:00

Warmup: 3:00 – 15:00

Workout Prep: 15:00 – 17:00

Workout: 20:00 – 52:00

Cooldown: 52:00 – 56:00

Cleanup: 56:00 – 60:00

Mobility: Homework

Warm-up

3:00 Machine (Build intensity)

-into-

6 min AMRAP

50m jog

8 sit ups (focus on leg extension)

30-sec single unders

Metcon

2 sets

50m Run (workout pace)

5 GHD’s

10 Double Unders

– rest 30 seconds between sets –

Metcon (Time)

5 Rounds for Time of (Inc. Rest):

300m Run

20 GHD’s (L4), 15 Reps (L3), 20 T2B (L2), 15 T2B (L1), 20 Hanging Knee-Ups (60 Double Unders (L4), 50 reps (L3), 40 reps (L2), 120 Singles or 60 DU Attempts (L1), 60 Singles (-rest 3:00 between rounds-

* Target time per set: 2:45 – 3:15

* Time cap each set: 4 minutes

* Total Time cap: 32 min

21 Oct 2021

CrossFit Lackland – CROSSFIT

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Timeline

Warm-up

4 min EMOM

5 PVC Pass Throughs

5 PVC Around the Worlds (Ea Side)

5 Power Cleans w/Bar

5 Front Squats w/Bar

5 Push Press w/Bar

Strength

Athletes have 25 minutes to complete 10 reps to build up to 70-80% on Squat Clean and Jerk and then complete 10 sets of 1 rep at that percentage. Stay within the percentage range and if you don’t have a 1RM then use this time as technique work and stay light. Partner up to save space and keep each other on track.

Clean and Jerk (10 sets of 1 rep @ 70-80%)

Metcon

– With Partner –

1 set each

5 Wall Balls

5 Pull ups

5 Box Jumps

Metcon (Time)

Teams of 2

4 Rounds for Time of:

30 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (24 Pull-ups (L3), 18 Reps (L2), 12 Reps (L1), 24 Ring Rows (18 Box Jumps, 24/20″ (L3), Step-Ups (L2) BJ, 20/16″ (L1), Step-Ups (30 Wall Balls, 20/14 lbs @ 10/9′ (L3), @ 9/8′ (L2), 14/10 lbs @ 10/9′ (L1), @ 9/8′ (* Time cap: 20 minutes