Warm up and Mobility
No Regular Classes. Event begins at 9, Everyone is welcome to attend!!!
The Workout
“Roy”
Partner Workout
AMRAP 10
12 x Hang Power Clean 135/95
9 x Synchronized Bar Facing Burpees
4 x Ring Muscle Ups
One works, one rests
:90 second Moment Of Silence
Then into
“Menard”
Partner Workout
AMRAP 10
11 x Deadlifts 135/95
13 x Synchronized Toe to Bar
5 x Bar Muscle Ups
*Body weight versions
Partner Workout
AMRAP 10
12 x Burpees
9 x Box Jumps
4 x Strict Pull Ups or Ring Rows
:90 second Moment of Silence
Then into
Partner Workout
AMRAP 10
11 x Jumps Squats
13 x Synchronized Sit Ups
5 x Over and Under Partner
One works, one rests
Or
Partner 5K Row
** Switch whenever you want, can be more than 2 people
Firefighters always operate with the 2 in and 2 out rule. No Firefighter goes into any dangerous situation alone, to include structure fires. Firefighters always work and operate as a Team. In keeping with this , CFRT version will be a partner workout. We also encourage the partners to work together. Assistance on the hard pull up movements is also encouraged.