Wednesday, 08.12.26

20 min to Work up in load on the complex out of the rack:
Front Squat Complex:
1 FS with 3 sec Pause
2 FS with no pause

*Score 1 best successful complex load

For Time: All on 25’ Grid:
200’ HSW
300’ Walking Lunge Steps
40 V-Ups ***Rx Standards See Below

***Per the 2023 CF Quarterfinals Event 4 the Vup Standards are as outlined:

Each rep begins with:
- The feet together.
- Both feet touching the ground.
- Both hands touching the ground above the athlete’s head (there is no requirement for the arms to remain extended). The torso and the legs must leave the ground at the same time.

Each rep is credited when:
- Both hands touch the feet at the same time.
- The feet are together.
- The toes are above the top of the athlete’s head. The torso and legs must both be off the ground whenmthe touch occurs.