Competition Corner

21.5 "NAFFI RUN" - Scaled

AS MANY REPETITIONS AS POSSIBLE COMBINED ACROSS ALL 3 x 7 min AMRAP’s:
AMRAP 7:
400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)
In the remaining time of 7 mins – You Go, I Go max repetitions of:
10 Dumbbell Deadlift 5 Get Ups
REST 3 MINS
400m Partner Run (or 0.4km Treadmill or 500m Row Males /400m Row Females)
In remaining time of 7 mins – You Go, I Go max repetitions of:
8 Dumbbell Front Squat
5 Press Ups / Press Ups On The Knees
REST 3 MINS
400m Partner Run (or .04km Treadmill or 500m Row Males /400m Row Females)
In remaining time of 7 mins – You Go, I Go max repetitions of:
6 Dumbbell Shoulder to Overhead 5 Air Squats
COMBINE TOTAL REPS ACHIEVED ACROSS ALL 3 AMRAP’s FOR YOUR TEAM SCORE
DO NOT INCLUDE ANY POINTS FOR THE PARTNER RUN/ROW
Barbell Weight
Rx Males – 2 x 15kg DB’s
Rx Females – 2 x 10kg DB’s
Mixed Pairs Rx – Male 2 x 15kg DB’s, Females 2 x 10kg DB’s