Level 1

AMRAP in 7 Min:

10 Pull Ups

10 Overhead Squats 75/53#

Rest 3 Min

AMRAP in 7 Min:

250M Row (=2 Reps)

10 Burpees

Rest 3 Min

AMRAP in 7 Min:

30 Double Unders

15 Wall Ball 20/14#

Post total reps for each.

 

Level 2

AMRAP in 7 Min:

6 Strict Pull Ups

6 Alternating Weighted Pistols 35/26#

Rest 3 Min

AMRAP in 7 Min

5 Power Cleans185/123#

100M Run

Rest 3 Min

AMRAP in 7 Min

10 DB Split Jerks 40/30#

10 DB Front Squats

Post total number of reps for each.

 

Barbell Club

Deadlift 5,5,5,5,5

+

EMOM for 20 Min: 1 Power Snatch

Post loads.

 

CF Old School

1 Mile Run

50 Wall Ball 20/14#

50 Hand Release Burpees

50 Calories Airdyne

Post time.