Flash Flood

24
Nov

Flash Flood

In Teams of 3!

3 (4-min AMRAPS) <12-Mins>

Teams of 3 will decide where they would like to start and rotate through the 3 AMRAPS

Goal= Accumulate as many Rounds and reps within the 4-mins across the 3

1.) 0:00-4:00- 5 Dball Cleans (or 15 Slam Balls) (+) 5 Burpees

2.) 4:01-8:00- 5 Snatches (+) 5 Push-ups

3.) 8:01-12:00- 5 American KBS (+) 5 Box Jump Overs

L1: 120/100, 115/85, Black/Blue, 24”/20”

L2: 100/80, 95/65, Blue/Red, 24”/20”

L3: 35/25, 75/55, Red/Orange, 24”20” Step-overs allowed

L4: 25/15, DB Snatches, Orange/Yellow, 20”/17” Step-overs,

(3-min Rest)

<AMRAP in 30-mins>

Teams of 3 can rotate however just get the work done 🙂

100 Cals on the bike

400 meter Med-ball Run (1-person carries the ball/switch however)

60 Wall-balls

30 Power Cleans

L1: 20/14, 155/105

L2: 20/14, 135/95

L3 14/10, 95/65

L4: 10/6, DB Cleans

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