Cranked
Bench Press (3-3-3-3-3)
Metcon (AMRAP – Reps)
3 RFR:
Ring Push-ups
Med Ball Sit-ups 20/14
Burpees onto Plate 45/35
Cal Row
Jumping Squats
*Rest 1 minute
Ring Push-ups
Med Ball Sit-ups 20/14
Burpees onto Plate 45/35
Cal Row
Jumping Squats
*Rest 1 minute
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.