11/29/2021
Freedom (RX'd)
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
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SCALING
The Scaling aim is for athletes to keep first movements under 60 seconds with consistent intensity for the remaining time left.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Option 1 -Independence -
AMRAP 2 Minutes
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (95/65)
Max Burpee Over Bar
Rest 2 Minutes
AMRAP 2 Minutes
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Rest 2 Minutes
AMRAP 2 Minutes
10 Power Clean and Jerks (95/65)
Max Burpee Over Bar
Option 2 -Liberty
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell
Rest 2 Minutes
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell
Limited Equipment Option
4 sets
AMRAP 2 Minutes
10 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Line Hops
Rest 2 Minutes
Large Class Option
Have athletes partner up and go 1:1 on the workouts (partner 1 completes 2:00 Amrap while partner 2 rest