Every minute on the minute for 12 minutes (4 sets):
Minute one: 6-8 HSPU (kipping ok, scale to pikes on box if needed)
Minute two: 1 legless rope climb (mod with 1-2 regular rope climbs, or 3 rope planks)
Minute three: 20 double unders+6-8 HR push-ups
4 sets, for individual scores:
3 min AMRAP:
6 deadlifts (275/185)
8 alt. Dumbbell snatches (55/35)
double dumbbell/kettlebell walk (55/35) (dumpster and back, must be held in the front rack or on the shoulders)
rest 1 minute
You should have 4 individual scores at the end of this workout (4 3-minute AMRAPS). Record only your lowest score.
ANNOUNCEMENT: We have two teams competing at the Femme Royale in Las Vegas this weekend. If you feel like a road trip, meet us at CrossFit Max Effort for a Saturday of excitement!
Hilary and Jenna: Team Show up and blow up
Summer and Alisa: Team Swole Patrol