Level 1

Choose One:

EMOM for 12 Min

1 Power Clean

1 Front Squat

1 Push Jerk

*Choose a challenging load, but that you can execute with perfect technique

+

100 Wall Balls 20/14#

*Every time you break a set, run 400M

Post load and time.

OR

5 Rounds

400M Run

10 DB Thrusters 35/25#

30 Sit Ups

Post time.

 

Level 2

50 Back Squats 135/93#

40 Proper Push Ups

30 KB Swings 70/53#

20 Burpee Muscle Ups

30 Push Jerks 115/83#

40 GHD Sit Ups

50 Overhead Squats 95/63#

Post time.

 

CF Old School

15 Power Cleans 95/63#

30 Ball Slams 25/20#

15 Squat Cleans

30 Pull Ups

15 Power Snatches

30 KB Swings 53/35#

15 Squat Snatches

30 Burpees

Post time.

 

This Saturday, April 19th, the morning classes will be held at the track at Grossmont College.  Please come join us for a fun workout!