01/26/2021

FOR TIME*

200m DB Front Rack Carry RX (50/35) CFC1 (35/20)

20 Burpees

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Renegade Rows

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Burpees

200m DB Front Rack Carry

*For both carries, first 100m in Front Rack and second 100m in

Farmer Carry for 200m total each carry.

ADJUSTING

*Reps, Loading, Volume*…

DB Carry -- Athletes should spend about 2:30 on the Carry. The whole 200m is meant to be unbroken.

Burpees -- No more than 2:00 on the Burpees or reduce reps to 15.

Rope Climb -- No more than 1:00 on the Rope Climb or any adjusted movement. For some this may be just 1-2 reps for

today.

Jumping Lunges -- No more than 2:00 or reps to 30.

Renegade Row -- Load should allow for athletes to complete the Renegade Row in 3-4 quick sets.

*Movement Adjustments*...

DB Carry -- Adjust to a Farmers Carry for the whole 200 Meters if the athlete cannot do the Front Rack Hold.

Burpees -- Adjust to Up-Downs if the athlete cannot perform the Push-Up or sub for Slam Balls.

ADJUSTING

*Reps, Loading, Volume*…

DB Carry -- Athletes should spend about 2:30 on the Carry. The whole 200m is meant to be unbroken.

Burpees -- No more than 2:00 on the Burpees or reduce reps to 15.

Rope Climb -- No more than 1:00 on the Rope Climb or any adjusted movement. For some this may be just 1-2 reps for

today.

Jumping Lunges -- No more than 2:00 or reps to 30.

Renegade Row -- Load should allow for athletes to complete the Renegade Row in 3-4 quick sets.

*Movement Adjustments*...

DB Carry -- Adjust to a Farmers Carry for the whole 200 Meters if the athlete cannot do the Front Rack Hold.

Burpees -- Adjust to Up-Downs if the athlete cannot perform the Push-Up or sub for Slam Balls.