Compete (RX+)
Perform with 20lb/14lb Vest
Freedom (RX'd)
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
Independence
12 min AMRAP
200m Run
7 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
14 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
21 Air Squat
Liberty
12 min AMRAP
200m Row
10 Body or Ring Rows
-Rest 2 Min-
12 min AMRAP
200m Row
20 Bar Push Ups
-Rest 2 Min-
12 min AMRAP
200m Row
20 Squats (to a box or ball)
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
* Repeat May 1st, 2023
- Target number of Rounds each set: 5-7 rounds
- Minimum number of Rounds before scaling: 3 rounds