WORKOUT 18.1 (MEN)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 14-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
WORKOUT 18.1 (WOMEN)
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 12-cal. row
VARIATIONS
Rx’d: (Ages 16-54)
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Women use 20-lb. dumbbell
Scaled Masters 55+:
Women perform sit-ups, use 10-lb. dumbbell