Level 1

E4MOM for 20 min:

250M Row

10 DB Hang Squat Cleans 35#/25#

10 Box Jumps 20″

+

Tabata Sit Ups (20 sec of work, 10 sec of rest for 8 rounds)

Post Rx’d or not and lowest score.

 

Level 2

3 Rounds

Choose your load, add weight each round (no time element):

10 Deadlifts

10 Hang Power Cleans

10 Front Squats

10 Push Jerks

10 Alternating Front Rack Lunges

10 Back Squats

Cannot put the bar down until the round is completed! Every time you put the bar down during the round, 10 burpee penalty to be completed after the workout.

Post Rx’d or not, loads, and burpee totals if any.

 

Level 2X

Vanquish Warm Up

EMOM for 20 min: 1 Clean, working on technique

Bulgarian Split Squats, 3 x 10 ea leg with bar in front rack

AMRAP 3 min of strict HSPU

Post loads and reps.

 

CF Old School

“Riding with Annie”

50-40-30-20-10

Calories on Airdyne

Double Unders

Sit Ups

Post time.