Level 1

Front Squat 5,5,5,5,5

+

AMRAP in 10 Min

10 Bar Facing Burpees

10 Overhead Squats 75/53#

Post load and total reps.

Extra Credit

1 Mile Run for time.

 

Level 2

AMRAP in 20 Min

2 Overhead Squats 115/73#

2 CTB Pull Ups

200M Run

*Keep adding 2 reps until time is up

Post the last number of completed reps.

Extra Credit

AMRAP in 10 Min

60′ High Sled Push 180/120#

60′ Walking Lunge

60′ Run

 

Barbell Club

Deadlift 5,5,5,5,5 (E3MOM)

+

Bench Press 5,5,5,5,5 (E3MOM)

+

EMOM for 10 Min: 2 Split Jerks

Post loads.

 

CF Old School

5 Rounds

:45 sec work, :15 sec rest

Ball Slams 25/20#

Calorie Row

KB Swings  53/35#

Calorie Airdyne

DB Thrusters 30/20#

Post total reps.