Level 1

Deadlift 5,5,5,5,5

+

Double Tabata: 20 sec work, 10 sec rest x 8

Front Squats 95/63#

Burpee + Lateral Bar Hop

* 20 sec max reps front squats, 10 sec rest; 20 sec max reps burpee bar hops, 10 sec rest = 1 interval

Post load and one total number of reps.

 

Level 2

AMRAP 12 Min

5 Reps Alt. KB Complex 53/35# : 1 Snatch with rotational change (R) + 1 Thruster (R), 1 Snatch with rotational change (L) + 1 Thrusters (L) = 1 rep

10 Pull Ups

20 Double Unders

+

10 x 250M Sprints on Rower

1 min rest between sets

*10 Burpee Penalty for +/- 5 sec deviation on all sets

Post total reps and fastest and slowest split times.

 

Level 2X

5 Sets

5 Squat Clean and Jerk 185/123#

8 Burpees

11 Ball Slams 30/20#

1 Sled Drag 135/90# (D+B=1)

Rest 3 Min

Post fastest and slowest time.

 

CF Old School

“Annie”

50-40-30-20-10 reps of

Double Unders

Sit Ups

+

1 Mile Run

Post time.