Level 1

21-15-9

Burpee Deadlifts 135#/95#

Lateral Bar Hops (R+L=1)

+

100 Double Unders

+

21-15-9

Wall Ball 20#/14#

Knees to Elbows

Post time.

 

Level 2

AMRAP 15 min:

3 Muscle Ups (W-2)

6 Pistols

9 Toes thru Rings

+

21-15-9

KB Thrusters 2@53#/2@35#

Burpees

Post total reps and time.

 

Level 2X

Vanquish Warm Up

EMOM for 5 min: 8 reps Front Squat @70%max

EMOM for 20 min: Hang Snatch, working on technique

Post loads.

 

CF Old School

“Frelen”

5 Rounds

800M Run

15 DB Thrusters 35#/25#

15 Pullups

Post time.