12 MINUTE DOUBLE AMRAP
The workout is 3 rounds of 3 movements done for 1 minute each. Between each round the athlete rest for 1 minute. The workout is over when the clock hits 11:00. Add the scores from each of the 9 one-minute sections. See skill levels below for detailed scaling and load requirements.
1 Minute of Lunges
1 Minutes of Wall Sit Ups
1 Minute of Shoulder to Overhead
Rest 1 Minute
Repeat for 3 Rounds
Level 3: Stationary Overhead
Walking Lunges @ 115/85#
Level 2: Front Rack Lunges @ 75/55#
Level 1: Front Rack Lunges @ 45/35#
Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
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