CF LEMAN VICH
ROOKIE
A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups
B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows
INTERMEDIATE
A.
Power Clean
6-6-6-6
Rest 2 min
B.
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
CF LEMAN NYON
A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups
B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows
CF LEMANÂ EAUX-VIVES
A.
3 Rounds not for time:
30 Flutter Kicks
30s Side Plank (L)
30s Side Plank (R)
10 Tuck Sits
10 Sit Ups
B.
AMRAP 12min
Run 200m
20 Step Ups
Row 200m
10 Ring Rows