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March 1, 2023


On the Minute x 20: 

Minute 1: 10 Sit-ups + Max Dumbbell Snatches

Minute 2: 40s Row/Bike


30-60 Seconds Per Movement/Per Side

-Cat Cow

-Table Top Thoracic Twist

-Anterior Shoulder Opener

-Eagle Arms

-Wall Angels

-Seated Neck

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Part 1 - AMRAP 6 12 Wall Ball/Ball Thruster/Goblet Squat 8 Box Jump/Low Jumps/12 Weighted Box Step Ups *Rest 3 Minutes After Part 1 Part 2 Repeat Your Score from Part 1, For Time

AMRAP 20: 200m Run/250m Row/Ski Max Unbroken Strict Pull-ups/Inverted Row/Ring Row 200m Run/250m Row/Ski Max Unbroken Bench Press/DB Floor Press * Score Total Pull-ups + Bench

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