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CanWest Games Online Qualifier


AMRAP in 20 mins
25 Cal Row
20 Wall ball 20/14 thrown to a 10’/9’ target
15 Burpee

Teens 14-17:
Men: 14lb ball to 9’ target
Women: 10lb ball to 9’ target

Masters 50+:
Men: 20lb ball to 9’ target 
Women: 10lb ball to 9’ target

Workout Standards

Event Description:

Athletes may start on the rower with feet strapped in. The handle to the rower must be racked in the holder, not in the athlete’s hands. On 3,2,1 Go! The athlete may grab the rower handle and begin. The rower must read 25 calories on the display before they can unstrap their feet and get off. The athletes must complete the assigned repetitions above. The event is scored by adding total number of repetitions completed at the end of the 20 minute time cap.

Movement Standards:

Wall Ball

- No bouncing. In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep."


- At the bottom position the athlete’s chest and hips must touch the ground
- At the top of the burpee the athlete must jump vertically so that their torso is perpendicular to the ground. If the athletes body does not come to a vertical position in the finish it will be a “no rep”



If you have any questions about the workouts and standards, please contact the event organizer, MORGAN

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