INDIVIDUALS FOR DISTANCE – 10 MIN AMRAP

RX

• D-Ball Front Rack Carry (150#/100#)
• Each time you drop the bag complete (3) ground to over shoulder and (10) Chest to Bar Pull Ups before beginning the carry again.

INTERMEDIATE/MASTERS 40-49

• D-Ball  Front Rack Carry (100#/70#)
• Each time you drop the bag complete (3) ground to over shoulder and (10) Chin to Bar Pull Ups before beginning the carry again.

SCALED/MASTER 50+

• D-ball  Front Rack Carry (70#/50#)
• Each time you drop the bag complete (3) ground to over shoulder and (10) Ring Rows before beginning the carry again.

TEAMS FOR DISTANCE – 10 MIN AMRAP

RX

• D-Ball  Front Rack Carry (150#/100#)
• Each time you pass the bag off the 2 remaining athletes complete (10) Chest to Bar Synchronized Pull Ups (each) before being able to carry again. 
• If the bag touches the ground at any point the team has a (20) cal row penalty. 

INTERMEDIATE

• D-Ball  Front Rack Carry (100#/70#)
• Each time you pass the bag off the 2 remaining athletes complete (10) Chin to Bar Synchronized Pull Ups (each) before being able to carry again.  
• If the bag touches the ground at any point the team has a (20) cal row penalty.

 SCALED

• Sandbag Front Rack Carry (70#/50#)
• Each time you pass the bag off the 2 remaining athletes complete (10) Ring Rows Synchronized Pull Ups (each) before being able to carry again.  
• If the bag touches the ground at any point the team has a (20) cal row penalty.