45 Second AMRAP

Burpee Pull Overs

This workout begins from a standing position. The Athlete will move from flat on the ground to up and over a pull-up bar. Score is total reps completed.


The Burpee pull-over: Athlete will begin by perfuming a burpee. At the bottom position, the athlete’s chest and hips must touch the ground. Athlete may get up by jumping both feet in together or stepping up.

Once standing, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. The athletes feet must come up and over the front of the pull-up bar. Kipping muscle-ups, and glide kips are not permitted.

At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist in completing the rep.


Prior to the metcon, the athlete must state to the camera name, and “Brooklyn Tour.” Camera must clearly be visible in the frame. It is recommended but not mandatory to use an app such as WeTime, with built in stopwatch to record. Athletes will have 1:00 to do their intro and complete the 45 second metcon. All video submissions must be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so the athlete can be clearly seen meeting the movement standards for the workout.