September 2023

In teams of two
For time: 
200 Pull-ups MRX Jumping pull-ups
150 Kettlebell swings 55/35# MRX45/25#
300’ (25’ sections) KB OH Walking lunges
150 GHD Sit-ups MRX Med ball sit-ups
200 Meter sled push/pull (each person does 100 push and 100 pull)
*Only one athlete works at a time. Switch as needed.
Sled loads:
Two men: 90#
Two women: 45#
One man, one woman: 70#

For time: 
30 Deadlifts 225/155# Rx+275/185# MRX185/125#
20 Hang Power Cleans 155/105# Rx+185/125# MRX115/80#
10 Snatches 115/80# Rx+135/95# MRX95/65#

5 Rounds for time of: 
500/400 Meter Row
7 Thrusters 135/95# Rx+155/105# MRX 115/80#

AMRAP in 10 minutes of:
3 Ring or Bar Muscle ups
15/12 Calorie Bike
Rest 5 minutes
AMRAP in 10 minutes of:
3 Wall Climbs
15/12 Calorie Ski
*Athletes choice on order of AMRAP’s.

Gymnastics Chipper 2023 CF Games Age Group
For time: 
48’ Handstand walk MRX 100’ Bear crawl
30 Box jumps 30/24” MRX 24/20”
30 GHD sit-ups MRX Military sit-ups
30 Single-leg squats MRX Goblet squats 70/55# or 55/35#
30 Toes-to-bars MRX Knee raises
30 Single-leg squats
30 GHD sit-ups
30 Box jumps
48’ Handstand walk