Teams of 4
Each member must complete the Q course relay style. (1 team member goes then the next etc…)
20 Wall Ball (unbroken) (20)(14) – (14)(10) 5 burpees if you stop the "wall ball motion"
20 Pull-ups (unbroken) 5 burpees If you come off the bar
10 Thrusters (95)(65) – (75)(55)
10 Squat Snatches (95)(65) – (75)(55)
200m Sandbag Run (70)(50)
20 KB Swings (unbroken) 5 burpees if you stop the "KB motion"
200m Farmers Carry (53)(35)
Once the last team member has completed the course time will stop. Each team member must establish a 1RM Deadlift within 7 minutes (1 second will be deducted from you time for every 5lbs lifted as a team).
Post results to comments.
CONGRATS TO THE FOLLOWING LATEST BLACK BEANIE RECIPIENTS!
We are stoked of the tremendous milestones being achieved time and time again at the box. These ladies completed 10 consecutive kipping pull-ups and have had competed before or are registered for an upcoming competition. The ACF black beanie comes with such great pride. Once you are awarded the beanie, you have accepted the full responsibility of setting examples: doing your best in executing proper form (paramount), striving for full range of motion (king), training hard/heavy to the best of your capabilities and being the first to support the "no man left behine" motto. We think that all of you are already doing all these…carry on and continue. Congrats!!