(All Divisions)

800m Beach Run

Youth (8 – 10) 

0:00 – 4:00 

AMRAP x 4 min. 

3-6-9-12-15… etc

Plate Ground To Overhead (10#) 

*50 Single Unders (after ea/round) 

4:00 – 7:00

-TRANSITION-

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Front Squats  (15#) 

10 Burpee To Plate 

Youth (11-13) 

0:00 – 4:00 

AMRAP x 4 min. 

3-6-9-12-15… etc

Plate Ground To Overhead (10#) 

*50 Single Unders (after ea/round) 

4:00 – 7:00

-TRANSITION-

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Thrusters  (20#) 

10 Burpee To Plate 

Youth (14 – 17) 

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

-TRANSITION-

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Thrusters  (65/45)

10 Burpee to Plate

(Cap = 14 min) 

For Time: 

300m Ski

200’ Bear Crawl (25’x8)

20 Alternating DB Snatch 

50 Sit Ups

20 Alternating DB Snatch 

200’ Bear Crawl (25’x8)

300m Ski

*8-10=200m Ski

*14-17 = 400m Ski 

8-10 Years Old: Dumbbell = 5 lbs.

11- 13 Years Old: Dumbbell = 10 lbs.

14-17 Years Old: Dumbbell = 20 lbs