AMRAP in 2min. of: Back Squat (225#/135#)
AMRAP in 3min. of: Rowing (calories)
*There is no set rest, pause, or transition time between the 2 minute AMRAP and the 3 minute AMRAP.
*In the 2 minute AMRAP athletes will use 1 squat rack and bar alternating as they choose until the time expires.
*The rack must be used to pass the bar from one athlete to the other.
*Both athletes must remain behind the red line during the Back Squat AMRAP until the 2 minutes has expired. They can then move to the Ergs beginning at 2:00.
*In the 3 minute AMRAP each athlete will have an Erg and row at the same time.
*Scoring for the 2 minute AMRAP will be total accumulated reps.
*Scoring for the 3 minute AMRAP will be the total of both athletes calories.
*Each part will be scored as a separate workout.
*The workout begins with one of the athletes facing the rack (no hands on the bar) and the other athlete on the Back Squat side of the red line separating the Erg station and Back Squat station.
-The rep begins with one the athlete standing free of the rack, barbell on the athletes shoulders (behind the head) and hips and knees fully open.
-The athlete will then pass through the bottom of the Squat position (crease in the hips below the top of the knee).
-The rep ends with the athlete standing free of the rack, barbell on the athletes shoulders (behind the head) and hips and knees fully open.
*should the athlete or the bar make contact with the rack between the start and end of the rep a “no rep” will result.
*should the athlete drop the bar during the rep the team will be responsible for returning it to the rack before the next rep can begin.
-The athletes will have the monitor set to “Just Row” and “calories” for the workout
-The row ends when the 3 minute time cap expires. The Calories shown on the Erg when “Time” is called will be the athletes score.
*The athlete will be responsible for getting their monitor started, and any adjustments they wish to make once the workout has begun.