Shackle Island CrossFit – CrossFit

Lucky 13 Level 1 (AMRAP – Rounds and Reps)

13 min AMRAP of:

13 Toes to bar

13 American KBS (35/26)

13 Lateral Box jump overs (24/20)
Masters + (50+)= KBS (26/13)

Box jump overs (20/14)

Lucky 13 Level 2 (AMRAP – Rounds and Reps)

13 min AMRAP of:

13 Toes to bar

13 American KBS (53/35)

13 Lateral box jump overs (24/20)
Masters + (50+) = KBS (35/26)

BJ (20/14)

Lucky 13 Level 3 (AMRAP – Rounds and Reps)

13 min AMRAP of:

13 Toes to bar

13 American KBS (73/53)

13 Lateral box jump overs (30/24)
Masters 40-49 :

KBS (53/26)

BJ (30/24)

Masters 50+ :

KBS (53/26)

BJ (24/20)

Metcon (Time)

5 Rounds:

200 Meter Run

30 Double-Unders

9 Hang Power Cleans (155/105)