ROOKIE
A.
3 Rounds for time:
Run 400m
30 Hang Power Snatch
INTERMEDIATE
A.
3 Rounds not for time:
30 Sit Ups
30s Plank (left)
15 Strict Knees to elbows
30s Plank (right)
B.
AMRAP 20min:
10 Thrusters 60kg
30 Double Unders
20 Burpees
30 Toes to Bar
CF LEMAN NYON
A.
Every 2min for 10min:
200m Run
Every 2min for 10min:
10 WallBalls
B.
21-15-9
Wallballs Shot
200mRun