Competition Corner

21.5 "NAFFI RUN" - Rx

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 remaining time of 7 mins – You Go, I Go max repetitions of:
10 Barbell Deadlift 5 Get Ups
REST 3 MINS
AMRAP 7:
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 Barbell Front Squat
5 Hand Release Press Ups
REST 3 MINS
AMRAP 7:
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 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 – 40kg Barbell
Rx Females – 30kg Barbell
Mixed Pairs Rx – Male 40kg Female 30kg