Level 1

Push Jerk 3,3,3,3,3

+

EMOM for 10 Min:

7 Deadlifts 135/95#

Max Burpees for the remainder of the minute

Post load and total number of burpees.

 

Level 2

“5 Frans”

5 Cycles

3 Min Time Cap

21-15-9 Reps of

Thrusters 65/45#

Jumping Pull Ups

2 Min rest between cycles

Post Rx or number of completed cycles.

 

Level 2X

2 Rounds

100M Front Rack BB Carry 185/123#

20 Tire Flips

200M Farmer’s Walk 2@70#/2@53#

15 Wall Walks

100M Front Rack BB Carry

10 TGU’s 53/35#

Post time.

 

CF Old School

2 Rounds

1 Min Max Calories Airdyne

Burpees = Number of Calories achieved in 1 Min

2 Min Max Calories Airdyne

Wall Ball = Number of Calories achieved in 2 Min

3 Min Max Calories on Airdyne

Push Press 75/53# = Number of Calories achieved in 3 Min

Post time and total number of burpees, wall ball, and push press.