CF LEMAN VICH
ROOKIE
A.
For time:
Row 1000m
Run 800m
60 KB Swings
40 Burpees
20 Pull Ups
INTERMEDIATE
A.
EMOM for 5 min
5 Thrusters 30/20kg
5 Pull Ups
B.
EMOM for 5 min
4 Thrusters 40/25kg
4 Pull Ups
C.
EMOM for 5 min
4 Thrusters 50/30kg
3 Pull Ups
D.
EMOM for 5 min
2 Thrusters 60/40kg
2 Chest to Bar Pull Ups
E.
EMOM for 5 min
1 Thrusters 70/45kg
1 Chest to Bar Pull Up
(rest enough time to load the bar between EMOM’s but not more than 3 min)