FUNday

In TEAMs of 2...

AMRAP in 20min of;

 10 Push-UPs

 10 Lunges

 10 GHD Situps 

 10 DB 1arm Snatches (50/30, alternate L-R)

 10 Knees 2 Elbows 

1* TEAM Member working at a time

Teamates alternate after each movement 

Thursday

AMRAP in 10min of:

 10 Box Jumps (24/20”)

 20 Double Unders 

 10 S2OH (135/95)

Rob Kearney Crushes 8,000 Calorie Ice Cream Challenge

Wednesday

“Helen”

3 Rounds for TIME of:

 400m RUN

 21 KB Swings

 12 Pull-UPs

Tuesday

DEADLIFT: 5-5-3-3-1-1-1

3 Rounds of:

 10 GHD Situps 

 10 Back Extensions

Monday

4 Rounds for TIME of:

 10 Squat Cleans (95/65)

 8 Burpees Over Bar

 250m ROW

FUNday • NTOA PFQ

Physical Fitness Qualification

Designed by my CrossFit Mentor & Brother in Blue

The original Firebreather: Greg Amundson

TEST 1: 800m RUN

     Recover 3min

TEST 2: 400m Farmers Carry

     Recover 3min

  25 lb. DBs + 20 lb. Vest

TEST 3: AMRAP Burpees in 3min

    Recover 3min

TEST 4: AMRAP Squats in 2min

     Recover 3min

TEST 5: AMRAP Pull-UPs in 1min

     1st 5 Pull-UPs- Strict Unbroken 

RULES & SCORECARD 

Support Deputy Costanzo

Thursday

E2MOM for 20min alternate b/n:

 5 Bench Press

 5 Back Squats

Add weight every set