2023
Jan
26
January 27, 2023
For Time:10 Snatch (135/95)50 Push Press (40s/25s)8 Snatch 50 Box Jumps (24/20″)6 Snatch 50 Handstand Push Ups4 Snatch 50 Dumbbell Box Step Ups (40s/25s- held any way)2 Snatch
2023
Jan
25
January 26, 2023
Every 2 minutes for 24 minutes (3 rounds): Mins 1-2: 35 Wall Balls (20/14)Mins 3-4: 30 Dumbbell Snatch (50/35)Mins 5-6: 25 Ring DipsMins 7-8: Rest *Score is reps NOT completed
2023
Jan
24
January 25, 2023- 19.2
Beginning on an 8-minute clock, complete as many reps as possible of: • 25 toes-to-bars • 50 double-unders . • 15 squat cleans (135/85) • 25 toes-to-bars • 50 double-unders • 13 squat cleans (185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: • 25 toes-to-bars • 50 do...
2023
Jan
23
January 24, 2023
Teams of 210 Rounds EachPartner 1: 7 Shuttle Run (10 meters down and back = 1)Partner 2: Max Cal Row -Teams of 2 work together to accumulate max cals on the rower and finish the workout as quickly as possible. Complete until BOTH have completed 10 rounds of the shuttle run and row portion
2023
Jan
22
January 23, 2023
5 Rounds, Each For Time:15/12 Calorie Bike8 Bar Facing Burpees5 Deadlifts (225/155)8 Bar Facing Burpees5 Deadlifts (225/155) -2 Min Rest between Rounds
2023
Jan
19
January 20, 2023
A. Power Clean EMOM:Min 1: 3 Reps @70%Min 2: 3 @ 70%Min 3: 3 @ 70%Min 4: 2 @ 75%Min 5: 2 @ 75%Min 6: 2 @ 75%Min 7: 1 @ 80%Min 8: 1 @ 85%Min 9: 1 @ 90% B. 2 Rounds For Time:20 Clean and Jerk (155/105)40 Bar Facing Burpee
2023
Jan
18
January 19, 2023
Row Intervals:1,000-800-600-400-200*Rest as long as it takes you to work. At some point during the rest in between each set, complete :45 Plank
2023
Jan
17
January 18, 2023
AMRAP 12 min50’ Overhead Dumbbell Walking Lunge (50’s/35’s)25 Alternating Dumbbell Snatch (50/35)15 Chest to Bar Pull Up
2023
Jan
16
January 17, 2023- 17.5
“17.5”10 Rounds for time: 9 Thrusters (95/65)35 Double Unders
2023
Jan
15
January 16, 2023
For Time:5 Wall Walks30/25 Calorie Bike50 Kettlebell Swing (70/53)30 Toes to Bar50 Box Jump Over (24/20)30/25 Calorie Bike 5 Wall Walks
2023
Jan
12
January 13, 2023- 21.3
For Total Time: • 15 front squats • 30 toes-to-bars • 15 thrusters (95/65) -Rest 1 min- •15 front squats• 30 chest-to-bar pull-ups • 15 thrusters -Rest 1 min- • 15 front squats• 30 bar muscle-ups • 15 thrusters
2023
Jan
11
January 12, 2023
18 Min AMRAP:30/25 Calorie Assault Bike23 Burpees53 Abmat Sit Ups
2023
Jan
10
January 11, 2023
For Time:5-4-3-2-1Push Press (185/125)25-20-15-10-5Cal Row50-40-30-20-10Double Under –BOX NEWS– Nutrition Challenge meeting is Thursday at 7:30 pm! Challenge starts Monday! You can sign up HERE
2023
Jan
09
January 10, 2023
2 Rounds:20 Power Clean (135/95)20 Wall Ball (20/14) Immediately Into3 Rounds:10 Power Clean (135/95)10 Wall Balls (20/14)
2023
Jan
08
January 9, 2023
5 Rounds, each for time:1 Deadlift (315/225)10 Box Step Over (50’s/35’s)15 Handstand Push Up-Rest :90 sec between rounds
2023
Jan
05
January 6, 2023
21-15-9-6-3Box Jump Over (24/20″)BurpeesChest to Bar Pull Ups
2023
Jan
04
January 5, 2023
A. Snatch Deadlift5-5-3-3-3 B. For Time, Partition Any Way: 30 Hang Squat Snatch (125/85)35 Wall Walks400 Double Unders
2023
Jan
03
January 4, 2023
For Time:Row 1500 meters50′ Dumbbell Overhead Walking Lunge (50/35)20 Alternating Dumbbell Snatch10 Strict Handstand Push UpsRow 1000 meters50′ Dumbbell Front Rack Lunge (50/35)20 Alternating Dumbbell Hang Clean and Jerk10 Strict Handstand Push UpsRow 500 meters50′ Dumbbell Suitcas...
2023
Jan
02
January 3, 2023
7 Rounds For Time:3 Power Clean (225/155)15/12 Cal Assault Bike
2023
Jan
01
January 2, 2023
A. 10 Minutes on the Clock:Find a Heavy Single Thruster for the day-Take from a Rack B. 10 Min AMRAP:3-6-9-12-15-18-etcThruster (95/65)1-2-3-4-5-6-etcRing Muscle Up
2022
Dec
29
December 30, 2022
In a 10 Min Window:0-2 min: 12 Clean and Jerk (135/95)2-4 min: 10 Clean and Jerk (155/105)4-6 min: 8 Clean and Jerk (185/125)6-8 min: 6 Clean and Jerk (205/145)8-10 min: Max Clean and Jerk (225/155)-Goal: Choose loading that allows you to get into the 6-8 min window. If you don’t complete the...
2022
Dec
28
December 29, 2022- 18.1
“18.1”20 Min AMRAP:8 Toes to Bar10 Dumbbell Hang Clean and Jerks (50/35)14 /12 Calorie Row a
2022
Dec
27
December 28, 2022
A. Find a 1RM Back Squat B. 12-min AMRAP:100/80 Calorie RowAMRAP Burpee Over Rower
2022
Dec
26
December 27, 2022
Accumulate the Following in Any Order:100 Box Jump (24/20″)100 Dumbbell Snatch (50/35)-Starting at 1:00, at the start of each minute complete 3 burpees
2022
Dec
22
December 23, 2022
15 Rounds for Time:15/12 Calorie Row12 Burpees *30 Min Time Cap
2022
Dec
21
December 22, 2022
4 Rounds on the 3 min:3 Power Clean (55% of max)3 Front Squat 3 Push Jerk6 Box Jump (24/20)50 Double Under
2022
Dec
20
December 21, 2022
35 Min AMRAP:5 min Row, Bike, or Jog 35 Lateral Box Step Up (24/20″)35 Ring Row35 Dumbbell Snatch (50/35)5 min Row, Bike, or Jog 35 Alternating Reverse Lunge35 Abmat Sit Up35 Dumbbell Push Press (50s/35s)35 Back Extensions5 min Row, Bike, or Jog 35 Goblet Squat (50/35)35 Perfect Push Up100 Mou...
2022
Dec
19
December 20, 2022
15 Min EMOM:Minute 1: 6 Ring Muscle UpMinute 2: 50ft Handstand Walk OR 4 Wall WalksMinute 3: 12 Pull Ups
2022
Dec
18
December 19, 2022- Karen or The Animal
“Karen”For Time:150 Wall Balls (20/14) OR “The Animal”For Time:150 Kettlebell Swings (70/53) See you Previous Karen Score HERE
2022
Dec
15
December 16, 2022
For Time:Buy In:1000 meter Row then…75 Wall Ball (20/14)50 Box Jump Over25 Toes to Bar Cash Out:100 Double Under
2022
Dec
14
December 15, 2022
A. Bench Press 5×3 B. 4 Sets (Superset Movements)5-8 Strict Ring Dip10 Curl Grip Barbell Row-Rest 2 min between rounds
2022
Dec
13
December 14, 2022
2 Rounds:AMRAP 3 min1 Rope Climb3 Front Squat (75-80%) -Rest 2 min- AMRAP 3 minBike Max Calories -Rest 2 min between Rounds
2022
Dec
12
December 13, 2022
5 Rounds on the 5 min*CARDIO of Choice12 Hang Power Snatch (95/65)8 Pull Up *Cardio Options:400 M Run28/20 Echo Bike500/400 M Row30/25 Calorie Assault Bike500/400 M Ski Erg1000/800 M Bike Erg
2022
Dec
11
December 12, 2022- 22.2
“CrossFit Open 22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1Deadlift (225/155)Bar Facing Burpee-Time Cap 10 min
2022
Dec
08
December 9, 2022
A. 12 Min EMOM:3 Power Snatch (Build in Weight to Find a Heavy 3) B. For Time:30 Pull Up50 Devil Press (35’s/25’s)150 Double Unders
2022
Dec
07
December 8, 2022
10 Box Jump Overs (30/24″)20 Handstand Push Ups40 Pistol Squats 8 Box Jump Overs16 Handstand Push Ups32 Pistol Squats 6 Box Jump Overs12 Handstand Push Ups24 Pistol Squats 4 Box Jump Overs8 Handstand Push Ups16 Pistol Squats 2 Box Jump Overs4 Handstand Push Ups8 Pistol Squats
2022
Dec
06
December 7, 2022
15 Min AMRAP:4 Overhead Squat (135/95)8 Toes to Bar12/10 Cal Bike
2022
Dec
05
December 6, 2022- Hansen
“Hansen”Five Rounds For Time:30 Kettlebell swings (70/53)30 Burpees30 GHD Sit-ups OR PVC Pipe Sit Ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert,...
2022
Dec
04
December 5, 2022
5 Rounds in Teams of 3:P1: Row 300/250 metersP2: Max Reps Squat Clean (135/95)P3: Rest -While partner 1 is on the rower, partner 2 does max reps squat clean, and partner 3 rests. Rotate through till each person has completed 5 full rounds
2022
Dec
01
December 2, 2022
35 Shuttle Runs (Down + Back =2 Reps)50 No Push Up Burpee + Box Step Up25 Shuttle Runs50 Over Under (24/20)15 Shuttle Runs50 GHD Sit Ups OR Med Ball Sit Ups *OPTION to wear a weight vest if you like
2022
Nov
30
December 1, 2022- Fran
“Fran”21-15-9Thruster (95/65)Pull Up *Compare your previous score here
2022
Nov
29
November 30, 2022
4 Rounds For Time:25 Push Ups50′ Bear Crawl 75 Double Unders
2022
Nov
28
November 29, 2022
For Time:Row 100 meters10 Clean and Jerk (135/95)Row 200 meters 9 Clean and Jerk (145/100)Row 300 meters8 Clean and Jerk (155/105)Row 400 meters 7 Clean and Jerk (165/110)Row 500 meters6 Clean and Jerk (175/115)Row 600 meters5 Clean and Jerk (185/125)Row 700 meters4 Clean and Jerk (195/135)Row 800 m...
2022
Nov
27
November 28, 2022
A. Every 90 Seconds x 5 Rounds:3 Explosive High Box Jumps B. EMOM 10 Min:Odd: 15 BurpeeEven: 15 Wall Balls (20/14)*Increase movements by 1 rep each minute if you are able
2022
Nov
24
November 25, 2022
10-20-30-20-10Sumo Deadlift High Pull (95/65)Push PressSlam Balls (50/40) *Complete 2 Wall Walks between each round
2022
Nov
22
Annual Antietam Christmas Party!!
Antietam Christmas Party featuring: “FEATS OF STRENGTH” Lift off! When: December 2nd at 6pm Where: Your favorite place, Crossfit Antietam! What: Everyone is invited to celebrate the holiday season with our Antietam Community! Bring a dessert to share and come watch people lift heavy weights! All mem...
2022
Nov
21
November 22, 2022
5 Rounds For Time:30 Alternating Dumbbell Snatch (50/35)20 Burpee10 Chest to Bar Pull Ups HOLIDAY SCHEDULE THIS WEEK:
2022
Nov
20
November 23, 2022
9 Rounds For Time:1 Squat Clean (85% of 1RM)3 Rope Climb9/6 Calorie Assault Bike HOLIDAY SCHEDULE THIS WEEK:
2022
Nov
20
November 21, 2022
A. 15 Minutes to find a Heavy Single Push Jerk B. 10 Min AMRAP:10 Shoulder to Overhead (115/75)50′ Suitcase Walking Lunge (right) (50/35)35 Double Under10 Hang Power Snatch (95/65)50′ Suitcase Walking Lunge (left)35 Double Under HOLIDAY SCHEDULE THIS WEEK:
2022
Nov
17
November 18, 2022- Barraza
“Barraza” AMRAP 18 min:200 meter Run 9 Deadlifts (275/185)6 Burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he...
2022
Nov
16
November 17, 2022
A. Tempo Back Squat- 3×53 Sec Down, 3 Sec Up B. For Time:10 Wall Balls (20/14 to 8’/10′)20 Wall Balls (20/14 to 10’/12′)30 Wall Balls (30/20 to 8’/10′)40 Wall Balls (30/20 to 10’/12′)50 Wall Balls (20/14 to 8’/10′)
2022
Nov
15
November 16, 2022
10 KB Swing (70/53)10 Toes to Bar24 Double Under-Add 2 reps to the swing and toes to bar each round
2022
Nov
14
November 15, 2022
EMOM 30 min:Min 1: Row 15/12 CalMin 2: 5 Ring Dips + 10 Dumbbell Lunges (50/35)Min 3: 7 Clean and Jerk (135/95)
2022
Nov
13
November 14, 2022
10 Front Squat (155/105)20 Burpee10 Front Squat 20 Box Jump (24/20)10 Front Squat20 Burpee Box Jump (24/20)
2022
Nov
10
November 11, 2022- CHAD
“Chad” For Time:1,000 Box Step-Ups (20 in)-Wear a Ruck Pack (45/35 lb)
2022
Nov
09
November 10, 2022
“Ski Bar”12 Bar Muscle Ups30/24 Cal Row60 GHD Sit-ups OR Med Ball Sit Ups (20)30/24 Cal Row12 Bar Muscle Ups
2022
Nov
08
November 9, 2022
A. “Texas Oak”15 Minutes to Build to a Heavy Complex:1 Deadlift + 1 Hang Squat Clean + 1 Shoulder to Overhead B. 4 Sets (Superset Movements)5-8 Weighted Pull Up10 Bradford Press-Rest 2 min between rounds
2022
Nov
07
November 8, 2022
“The Turtle”20 Barbell Front Rack Reverse Lunges (95/65)2 Rope Climbs 400m Medicine Ball Run (20/14)2 Rope Climbs20 Barbell Front Rack Reverse Lunges (95/65) RX+ Challenge today:Lunges: 135/85Rope Climbs: 2/1 Legless
2022
Nov
06
November 7, 2022
A. Tempo Strict Press7-7-7*:03 Down and :03 Up B. “Snatch and Press”3 Rounds For Time:20 Dumbbell Snatch (70/50)9 Paralette Handstand Push Up (4″/2″ deficit)
2022
Nov
01
November 2, 2022
Athlete’s choice of Cindy or Mary today! “Cindy”20 Min AMRAP:5 Pull Ups10 Push Ups15 Air Squats or “Mary”20 Min AMRAP:5 Handstand Push Ups10 Pistol Squats15 Pull Ups Compare previous time HERE
2022
Oct
31
November 1, 2022
5 Rounds on the 4 min50′ Sled Drag (moderate weight)5 Devils Press (50’s/35’s)30′ Handstand Walk
2022
Oct
30
October 31, 2022
Happy Halloween!! For Time: 5-4-3-2-1Back Squat (275/195) 25-20-15-10-5Box Jump Overs (24/20″)
2022
Oct
27
October 28, 2022- Nancy
“Nancy”5 RoundsRun 400 meters15 Overhead Squat (95/65) *Compare your previous score here
2022
Oct
26
October 27, 2022- Burpee Palooza
Each minute do the assigned number of burpeesMin 1. 5Min 2. 113. 154. 25. 206. 47. 18. 149. 1010. 1811. 012. 013. 014. 815. 716. 1917. 1318. 319. 1620. 921. 1722. 623. 12Your score will be the number of burpees you miss (goal is zero!) So if there is a minute when you might not make the full reps as...
2022
Oct
25
October 26, 2022
For Time:30 Pull Up20 Chest to Bar Pull Ups10 Bar Muscle Ups15 Squat Clean (135/95)10 Squat Clean (185/125)5 Squat Clean (225/155)
2022
Oct
24
October 25, 2022
5 Rounds50′ Sled Push (heavy)5 Bench Press (80%):30 sec Assault Bike Sprint for Calories-Rest 2 min between each interval Goal: Keep your bike calories and total time consistent across all rounds
2022
Oct
23
October 24, 2022
21-15-9Push Press (135/95)Double UndersDeadlift (225/155)Double Unders
2022
Oct
20
October 21, 2022
A. 10 Min EMOM, Building in Weight:1 Power Snatch + 1 Hang Squat Snatch B. For Time:400 Meter Run21 Hang Squat Snatch (95/65)12 Pull Up800 M Run15 Squat Snatch (155/105)18 Pull Ups400 M Run9 Overhead Squat (175/125)24 Pull Ups
2022
Oct
19
October 20, 2022- The Ghost
“The Ghost”6 RoundsMin 1: Max Calorie RowMin 2: Max Rep BurpeeMin 3: Max Rep Double UnderMin 4: Rest
2022
Oct
18
October 19, 2022
AMRAP 12 minutes:9 Dumbbell Front Squat (50’s/35’s)6 Double Dumbbell Ground to Overhead3 Strict Handstand Push Ups
2022
Oct
17
October 18, 2022
For Time:10 Hang Power Clean (205/145)20 Alternating Dumbbell Box Step Up (50’s/35’s)30 Toes to Bar40 Calorie Bike
2022
Oct
16
October 17, 2022
A. Pause Back Squat:7-7-7:03 sec hold at the bottom of each rep B. 4 Rounds:8 Bulgarian Split Squats Each Leg12 Banded Dumbbell Goblet Squats16 Heavy Kettlebell Swings
2022
Oct
13
October 14, 2022
21-18-15-12-9-6-3Thruster*-200 M Run after Each Set *Thruster Weights:21= 95/6518= 105/7515= 115/8512= 135/959=145/1056= 155/1153= 175/125
2022
Oct
12
October 13, 2022
For Time:100 Air Squats90 Sit Ups80 Burpees70 Air Squats60 Sit Ups50 Burpees40 Air Squats30 Sit Ups20 Burpees10 Air Squats
2022
Oct
11
October 12, 2022
18 Min AMRAP:10 Strict Pull Up15 Deadlift (195/125)50-meter Dumbbell Famers Carry (75’s/55’s) -Wear a 20/14 lb weight vest for an added challenge if you like.
2022
Oct
10
October 11, 2022
6 Rounds For Time:6 Alternating Front Rack Lunge (135/95)6 Shoulder to Overhead (135/95)12/9 Calorie Row
2022
Oct
09
October 10, 2022
EMOM 32 min:Min 1: 10 Power Snatch (75/55)Min 2: 15 Box Jump Over (24/20)Min 3: 10 Toes to BarMin 4: 15/12 Calorie Assault Bike-At the completion of each movement perform max double unders until the next minute. The score is total doubles.
2022
Oct
06
October 7, 2022
Teams of 2 For Time: 100 Clean & Jerk (135/95)Run 800 meters50 Power Snatch (135/95)Run 400 meters25 Ring Muscle UpRun 200 meters -Partners work together to complete the barbell work. Break up reps any way you want. BOTH partners complete the run together
2022
Oct
05
October 6, 2022
AMRAP 15 min:10 Kettlebell Swing (70/53)15 Air Squat30 Double Under 10 Burpees15 Box Jump (24/20″)30 Double Under
2022
Oct
04
October 5, 2022- Lynne
“Lynne”5 rounds for reps ofMax Reps Bench Press @ Bodyweight Max Reps Pull-ups
2022
Oct
03
October 4, 2022
A. 1 Mile Run Time Trial B. For Time:400 M Sled Push or Pull (135/90)*Every Time you Break, complete 10 Lunges
2022
Oct
02
October 3, 2022
For Time:30 Thruster (125/85)60 Toes to Bar90 Alternating Dumbbell Snatch (50/35)
2022
Sep
29
September 30, 2022
A. 8×3 Deadlift @ 60-65% B. 5 Rounds For Time:15 Wallballs (30/20) 10 Pull Ups
2022
Sep
28
September 29, 2022
For Time:60 Sit Ups40/33 Calorie Bike200-meter Famers Carry (53’s/35’s)40 Box Step Over (24/20″) (53’s/35’s) 60 Sit Ups
2022
Sep
27
September 28, 2022
EMOM 15 minutes:Min 1: Run 200 metersMin 2: 16 BurpeesMin 3: Rest
2022
Sep
26
September 27, 2022
A. 10 Minutes to Find a Heavy Single Hang Power Clean and Jerk B. 7 Rounds 7 Hang Power Clean and Jerk (135/95)49 Double Under
2022
Sep
25
September 26, 2022
4 Min AMRAP:24/18 Calorie Row24 Alternating Dumbbell Snatches (50/35)24 Pistol Squats Rest 4 Minutes 4 Min AMRAP:18/14 Calorie Row18 Alternating Dumbbell Snatches(50/35)18 Pistol Squats Rest 4 Minutes 4 Min AMRAP:12/9 Calorie Row12 Alternating Dumbbell Snatches (50/35)12 Pistol Squats
2022
Sep
22
September 23, 2022
5 Wall Walks3:00 Handstand Hold4 Wall Walk100 ft Handstand Walk3 Wall Walk50 Push Ups2 Wall Walk25 Handstand Push Ups1 Wall Walk
2022
Sep
21
September 22, 2022
A. 1 1/4 Back Squat- 3-3-2-2-2 B. Accumulate the Following:5 Minutes Sled Pull20 Split Stance Kettlebell Deadlift/side (moderate)3 Minutes Banded Walking60 Banded Good Morning
2022
Sep
20
September 21, 2022
4 Rounds for Time:1000/800 M Assault Bike3 Squat Snatch (135/95)-1 Min Rest-500/400 M Row6 Power Snatch (135/95)-1 Min Rest
2022
Sep
19
September 20, 2022
15 Min AMRAP:7 Devil’s Press (50s/35s)7 Dumbbell Push Press (50s/35s)14 GHD Sit-Up OR Med Ball Sit Up21 Double Under
2022
Sep
18
September 19, 2022- Team Glen
Team “Glen” For Time:30 CJ (155/105)Run 1 mile15 Rope ClimbRun 1 mile100 burpee-Athletes will run together and share the reps evenly for all other movements. “Glen”Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security de...
2022
Sep
15
September 16, 2022
For Time:100 Double Under50 Deadlift (225/155)50 Toes to Bar100 Double Under
2022
Sep
14
September 15, 2022
15 Min AMRAP:400 Meter Run15 Bar Facing Burpee9 Front Squat (185/125)
2022
Sep
13
September 14, 2022
For Time:30 Rounds 5 Single Arm Dumbbell Overhead Squat (45/30)3 Box Jump (30/24)1 Bar Muscle Up
2022
Sep
12
September 13, 2022
EMOM 20 min:Min 1: 20/17 Calorie RowMin 2: 15 Bench Press (125/75)
2022
Sep
11
September 12, 2022
Big Clean Complex:High Hang Clean + Hang Clean + Squat Clean + Push PressHigh Hang Clean + Hang Clean + Squat Clean + Push JerkHigh Hang Clean + Hang Clean + Squat Clean + Push Split Jerk-Find a heavy weight for the day while accumulating a total of 4 work sets. The above is ONE cycle!!
2022
Sep
08
September 9, 2022- Holbrook
“Holbrook”10 Rounds, each for time:5 Thruster (115/75)10 Pull-ups100 meter Sprint -1 Min Rest b/t Rounds-
2022
Sep
07
September 8, 2022
For Time:32 Dumbbell Farmer Walking Lunge (50’s/35’s) 32/26 Calorie Row24 Dumbbell Front Rack Walking Lunge24/19 Calorie Row16 Dumbbell Overhead Walking Lunge 16/11 Calorie Row
2022
Sep
06
September 7, 2022
3 Rounds For Time:20 Wall Ball (20/14)20 Push Up -Rest 2 min 3 Rounds 20 Medball Squat Clean (20/14) 10 Push Jerk (155/105)