Competition Corner

24.3 - “Say hello to my little friend!”

3 Rounds For time (11 min cap)
Wall Balls
Burpee Box Jump Overs (BBJO) - (24”/20”)
Heavy Drag Rope
35-39, 40-44, 45-49
30 Wall Balls(30/20#)
10 BBJO
50 Heavy drag rope single
unders
25 Wall Balls(30/20#)
10 BBJO
50 Heavy drag rope single
crossovers
20 Wall Balls(30/20#)
10 BBJO
50 Heavy drag rope double
unders
50-54
25 Wall Balls(20/14#)
10 BBJO
40 Heavy drag rope single
unders
20 Wall Balls(20/14#)
10 BBJO
40 Heavy drag rope single
crossovers
15 Wall Balls(20/14#)
10 BBJO
40 Heavy drag rope double
unders
55-59
25 Wall Balls(20/14#)
10 BBJO*
40 Heavy drag rope single
unders
20 Wall Balls(20/14#)
10 BBJO*
40 Heavy drag rope single
crossovers
15 Wall Balls(20/14#)
10 BBJO*
40 Heavy drag rope double
unders
60-64
25 Wall Balls(14/10#)
10 BBJO*
40 Heavy drag rope single
unders
20 Wall Balls(14/10#)
10 BBJO*
30 Heavy drag rope single
crossovers
15 Wall Balls(14/10#)
10 BBJO*
30 Heavy drag rope double
unders
65+
25 Wall Balls(14/10#)
10 BBJO*
30 Heavy drag rope single
unders
20 Wall Balls(14/10#)
10 BBJO*
30 Heavy drag rope single
crossovers
15 Wall Balls(14/10#)
10 BBJO*
20 Heavy drag rope double
unders
* 55+ Burpee Box Step
Overs can be substituted
f
or BBJO
FLOW:
Athletes will start on the start mat. At “GO” athletes will move to the Wall ball station and start working on the designated number of Wall Balls.
After completion of WB athletes will move to the Box to work on the Burpee box jump overs
Then athletes will move to the Heavy drag rope stations (closer to the rig) to perform the prescribed movement
Round 1 singles 50, RD 2 crossover singles 50, RD 3 doubles 50
After finishing the jump rope movement athletes will move the rope forward to the next designated section
After the jump ropes, athletes will move back to the Wall Ball station to start the 2nd round
Athletes will move on this fashion, WB, BPBJO, Jump rope for a total of 3 rounds
After completion of the 3rd round (last set of jump rope) the athletes will sprint to the finish line where time will be called.