Emma Potts

26 min Amrap

6 Farmers Carry 53/35 25ft sections

10 Bench Press 135/95

13 Box Jumps 30/24"

26-for the year and a longer workout to signify her long time battling mental illness

6- FC for the month of June and to signify the weight she carried

10- Bench Press for the day she took her life and to signify the weight being lifted of her chest.

13-for her age and being free of the burden and no weight holding her down. Higher box to signify flying high

Please scale however needed, change movements as needed, the only thing that's important is honoring this sweet angel.

For Quality:

4 Sets:

10/10 Single Arm Bent Over Row

10 Goblet Cyclist Squats

15/15 Banded Terminal Knee Extensions

Every 6:00 x 4 Sets, For Time:

18 GHD Sit-Ups

14 Alternating Dumbbell Snatch

10 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Score = Sum Total Time

Dumbbells: 50/35lb (22.5/15kg)

Kettlebells: 2 x 53/35lb (24/16kg)

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Level 2:

Every 6:00 x 4 Sets, For Time:

16 GHD Sit-Ups

14 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

150m Kettlebell Farmers Carry

Dumbbells: 35/25lb (15/12kg)

Kettlebells: 2 x 53/35lb (24/16kg)

Level 1:

Every 6:00 x 4 Sets, For Time:

16 AbMat Sit-Ups

12 Alternating Dumbbell Hang Snatch

8 Burpees

200m Kettlebell Farmers Carry

Dumbbells: 25/15lb (12/7kg)

Kettlebells: 2 x 26/18lb (12/8kg)

Masters 55+:

Every 6:00 x 4 Sets, For Time:

14 GHD Sit-Ups (reduced range)

12 Alternating Dumbbell Snatch

8 Lateral Burpees over the Dumbbells

200m Kettlebell Farmers Carry

Dumbbells: 35/25lb (15/12kg)

Kettlebells: 2 x 35/26lb (16/12kg)

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For Quality:

3 Sets:

16 Plank Kettlebell Pull Through

1-2 / Side Turkish Get-Up

12/12 Single Arm Dumbbell Reverse Wrist Curls