As many rounds as possible in 7mins:
3-6-9-12-15…. reps of:
Calorie Echo bike
15 Box-jumps, 24″ (20″)
Rest 3mins
As many rounds as possible in 7mins:
2-4-6-8-10…. reps of:
Power snatches, 42.5kg (30kg)
Calorie row
Rest 3mins
As many rounds as possible in 7mins:
1-2-3-4-5…. reps of:
Rope ascents, (15ft)
15 Wallball shots, 9kg to 10ft (6kg to 9ft)
Rx’d+ = 30″ (24″) BJ/ 52.5kg (35kg) PS/ Legless rope ascents, (15ft)
Masters 50yrs+/ Teens = 20″ (16″) BJ/ 35kg (25kg) PS
Masters 60yrs+ = 16″ (12″) Box step-ups/ 25kg (15kg) PS/ 1-1 Rope pulls/ 6kg to 10ft (4kg to 9ft)
Post rounds, reps completed for each section and options to comments.
