Level 1
800m Run
20 Box Jumps  24″/20″
20 Knees to Elbows
20 DB Hang Squat Cleans  35#/25#
20 DB Lunge Steps
1000m Row
20 KB SDLHP  53#/35#
20 Pull Ups
20 Deck Squats  25#/15#
20 Squat Jumps  45#/33#
800m Run
Post time.

 

 

 

Level 2
1 – 3 Ladder
Clean and Jerk  135#/93#
Muscle Up
1 – 3 Ladder
Clean and Jerk  155#/103#
Muscle Up
1 – 3 Ladder
Clean and Jerk 175#/113#
Muscle Up
Post time.

 

 

 

CF Old School
” Nancy ”
5 Rounds
400m Run
15 Overhead Squats 95#/63#
Post time.

 

Reminder:  Sunday is the Rx Jump Rope Double Under Clinic.  Make sure you arrive on time.  It starts at 10 o’clock sharp.
Also, July 6th and 7th will be the Vanquish Performance Olympic Weightlifting Clinic.  It’s a 2 day clinic and costs $180.   A few slots still remain.