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“210421”

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172 4
  • Five 3-minute AMRAPs in 19 minutes
  • 200 meter Medicine Ball Run (20/14 lb)
  • Max Reps Wall Ball Shots (20/14 lb, 10/9 ft)
  • Rest 1 minute between AMRAPs

On a 19-minute clock, complete 5 rounds of 3-minute AMRAPs with 1-minute rest in between rounds. Each 3-minute AMRAP consists of 200 meter Medicine Ball Run and in the remaining time, as many repetitions as possible of Wall Ball Shots.

Score is the total number of repetitions of the Wall Ball Shots completed before the 19-minute clock stops.

Scaling Options

The Run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform Wall Ball Shots. Choose a Medicine Ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.

Beginner
Four 3-minute AMRAPs in 19 minutes
100 meter Medicine Ball Jog (10/6 lb)
Max Reps Wall Ball Shots (10/6 lb, 9/8 ft)

Rest 1 minute between AMRAPs


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