Welp, we finally see the workout requiring a higher skill set. This workout will be long, challenging, and more importantly, FUN!!! We show up ready to perform, put our best effort forward, and be thankful we are able to be testing our fitness next to our fellow KSCFam.

Green Team


2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups(for both MU sets), 20-lb. DB snatches

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