Warm Up

5 Min Aerobic

20 Good Mornings

20 GHD Sit Ups

20 PVC Overhead Squats

x2

 

2017 Granite Games Qualifier #1

Individual AsRx (Ages 19-34)
(Men/Women)

12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

Scaled (Ages 19-34)
(Men/Women)

12 minute AMRAP
10 hang squat clean (95/65lbs)
10 alt. front rack reverse lunges in place (95/65lbs)
20 jumping pull-ups

Masters AsRx (Age 35-39)
(Men/Women)

12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

Scaled Masters (Ages 35-39)
(Men/Women)

12 minute AMRAP
10 hang squat clean (95/65lbs)
10 alt. front rack reverse lunges in place (95/65lbs)
20 jumping pull-ups

Masters AsRx (Age 40-44)
(Men/Women)

12 minute AMRAP
10 hang squat clean (135/95lbs)
10 alt. front rack reverse lunges in place (135/95lbs)
20 chest-to-bar pull-ups

Scaled Masters (Ages 40-44)
(Men/Women)

12 minute AMRAP
10 hang squat clean (95/65lbs)
10 alt. front rack reverse lunges in place (95/65lbs)
20 jumping pull-ups

Teen (Ages 14-18), Masters (Ages 45-54)
(Men/Women)

12 minute AMRAP
10 hang squat clean (105/75lbs)
10 alt. front rack reverse lunges in place (105/75lbs)
20 chest-to-bar pull-ups

Scaled Teen (Ages 14-18), Scaled Masters (Ages 45-54)
(Men/Women)

12 minute AMRAP
10 hang squat clean (65/45lbs)
10 alt. front rack reverse lunges in place (65/45lbs)
20 jumping pull-ups

Masters (Ages 55+)
(Men/Women)

12 minute AMRAP
10 hang squat clean (95/65lbs)
10 alt. front rack reverse lunges in place (95/65lbs)
20 chest-to-bar pull-ups

Scaled Masters (Ages 55+)
(Men/Women)

12 minute AMRAP
10 hang squat clean (45/35lbs)
10 alt. front rack reverse lunges in place (45/35lbs)
20 jumping pull-ups




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