Competition Corner

23.3

23.3
4 ROUNDS FOR TIME:
54 DOUBLE UNDERS
21 DOUBLE DUMBBELL FRONT SQUATS
15 DOUBLE DUMBBELL SHOULDER TO OVERHEAD
9 BAR MUSCLE-UPS
♂ 22.5KG DUMBBELLS
♀ 15KG DUMBBELLS
18 MINUTE TIME CAP
WORKOUT VARIATIONS
RX
4 Rounds for Time:
54 Double Unders
21 Double Dumbbell Front Squats
15 Double Dumbbell Shoulder to overhead
9 Bar muscle-ups
♂ 22.5kg Dumbbells
♀ 15kg Dumbbells
INTERMEDIATE/MASTERS 75+
4 Rounds for Time:
54 Double Unders
15 Pull Ups
12 Double Dumbbell Front Squats
9 Double Dumbbell Shoulder to overhead
♂ 22.5kg Dumbbells
♀ 15kg Dumbbells
EVERYDAY
4 Rounds for Time:
54 single skips
21 Double Dumbbell Front Squats
15 Double Dumbbell Shoulder to overhead
9 Single arm Dumbbell devils press
♂ 15kg Dumbbells
♀ 10kg Dumbbells
TEENS 16-
4 Rounds for Time:
54 Double Unders
15 Double Dumbbell Front Squats
12 Double Dumbbell Shoulder to overhead
9 Pull Ups
♂ 15kg Dumbbells
♀ 10kg Dumbbells
**PLEASE SEE SCORECARD FOR ALL WORKOUT DETAILS AND SUBMISSION STANDARDS**