Posted on Sep 18, 2020

CFG. Ev.1:
Friendly FranRAP;
12m AMRAP of:
21 DB Thrusters (DB held end to end)
21 Pull Ups*

*Scale to: 14 Squat Thrust + 7 Push Ups

Scoring:
A – Time after 3rounds
B – Total rounds & reps

Rest 5mins – then;

CFG. Ev2:
For time;
200m DB Walking Lunge (DB Held end to end under chin)

Warm Up
200m Run/60a light cardio
5 inchworms w push up
10m lunge
10 air Squats
X2

Then;
3 DB front squats
3 DB Push Press (dB held end to end under chin)
3 DB thrusters
Rest 10s x 3

Then;
2 sets at increasing pace;
7 DB Thrusters
5-7 pull ups or scale
Rest 45s btw sets.

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