The Mia Bar Complex
For Time:
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
2 Hang Cleans
2 Front Squats
2 Shoulder-to-Overhead
1 Hang Clean
1 Front Squat
1 Shoulder-to-Overhead
Peso chicos: 125 Kg, 130 Kg, 143 Kg
Peso chicas: 84 Kg, 88 Kg, 93 Kg
Time-Cap: 5 Minutes
The Bayside Chipper
For Time:
48 Box Jump Overs (60, 50 cm)
24 Double KB FR Box Step-Overs (28 Kg, 20 Kg)
8/6 Rope Climbs
24 Burpee Box Jump Overs (60, 50 cm)
48 KB Deadlifts (28 Kg, 20 Kg)
Time-Cap: 10 Minutes
Flipped Off
For Time | 3-3-3-4 min Rounds of:
Buy-in:
75 Heavy Dubs
25 Medball GHD’s
With remaining time, each round:
Flipsled Flips
~1min Rest b/w Rounds
Time-Cap: 16 Minutes
Row, Swim, Run
For Time
2,500/2,000m Row
250m Swim
2,000m Run
Time-Cap: 30 Minutes
Dale
For Time
60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk
90 Kg, 68 Kg
Time-Cap: 3 Minutes
Echo on Fran
For Time | 21-15-9
Thrusters (60 Kg, 43 Kg)
C2B
Cal Echo Bike
Time-Cap: 10 Minutes
Celebrate Ten
For Time
5 Rounds of:
15 HSPU
5 Overhead Squats (93, 57 Kg)
Right into,
5 Rounds of:
5 Ring Muscle Ups
15 Overhead Squats (53, 36 Kg)
Time-Cap: 12 Minutes
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