Level 1

Front Squat 3,3,3,3,3

+

AMRAP 12 Min

3 Press 75/53#

6 Push Press

9 Push Jerk

12 Split Squat Jumps (R+L=2)

 

Level 2

AMRAP 5 Min:

5 Deadlifts 275/185#

10 Burpees

Rest 5 Min

AMRAP 10 Min

15 KB Flip Squats 53/35#

5 Bar Muscle Ups

Rest 5 Min

AMRAP 5 Min

Max Distance on Rower

Post reps and distance.

 

CF Old School

21-15-9 reps of

Calorie Row

DB Thrusters 35/25#

Box Jumps 20″

Ball Slams 25/20″

Proper Push Ups

Post time.