Competition Corner

2-2-2-3 Intervals

AMRAP 2:00 x 4 rounds:
16/14/12 call row
12 wall ball
Max reps squats in time remaining
-Rest 1:00 between rounds-
*Last round extends to 3:00
Rx Divisions
20/14# wall balls to 10' target
Overhead squats @ 135/95 lbs
Intermediate Divisions
20/14# 2all balls to 10/9' target
Front squats @ 115/80#
Standards
Teams will perform the calories and wall balls, then perform as many squats as possible in the time remaining in each interval.
Intervals are 2:00 of work / 1:00 of rest. The last interval will extent to 3:00.
Teams will start on the calories at the beginning of each interval.
Athletes may split up all reps as needed, one partner works while the other rests (yes, one athlete may perform all the calories and the other may perform all the wall balls).
A team’s score is the total number of squats completed across all four rounds.
16/14/12 denotes rowing calories for MM/MF/FF teams.
Rx teams will perform overhead squats and intermediate teams will perform front squats at the weights noted.
The barbell must be dropped when switching between athletes (no hand-offs).
In the Rx division, both male and female athletes will perform wall balls to a 10' target. In the intermediate division, female athletes will use a 9' target.