March 8, 2017
STRENGTH: (15:00)
Take 90% of your 1 Rep MAX
(optional: add #10), then perform:
70%X3
80%X3
90%X3+ (AMRAP)
SCALE DOWN OPTION:
3 Rep Semi Heavy Front Squats!
COMPETITOR: 3RFT!
35 Wall Ball Shots
#20/14 (10ft./9ft.)
25 Box Jumps “24/20
15 T2B
RX: 3RFT!
25 Wall Ball Shots
#20/14 (10ft./9ft.)
25 Box Jumps “24/20
12 T2B
PERFORMANCE: 4RFT!
20 Wall Ball Shots
#14/12 (10ft./9ft.)
15 Box Jumps “24/20
(16 Alt. Step Ups)
8 T2B (15 Hanging Knee Raises
or 15 Double Knee Hugs)