Level 1

EMOM for 5 Min

5 Front Squats @ 80% 1RM

+

16 Min Time Cap

Choose one of the three options:

“2007”

1000M Row

5 Rounds

25 Pull Ups

7 Push Jerks 135/83#

or

1000M Row

5 Rounds

20 Pull Ups

7 Push Jerks 125/73#

or

1000M Row

5 Rounds

15 Pull Ups

7 Push Jerks 115/63#

Post load and time or number of reps completed.

 

Level 2

Partner Workout

Must complete the following, in order:

50 DB Snatches (R+L=1) 60/40#

50 Back Squats 155/103#

50 Ring Dips

50 Tire Flips

100′ Handstand Walk

400M Farmer’s Walk [email protected]/[email protected]#

4 x 100′ High Sled Push 180/120#

Post time.

 

CF Old School

50-40-30-20-10 reps of

Ball Slams 25/20″

Double Unders

Sit Ups

Post time.