ROOKIE
A.
3 Rounds not for time:
5 skin the cats
15sec LSit
5 Negative Toes to Bar
B.
AMRAP 24 min:
100 Row (Calories)
100 Overhead Squats
100 Knees to Elbows
*In teams of two, only one person working at a time, partition the reps as needed.
INTERMEDIATE
A.
3 Rounds not for time:
5 Ice Cream Makers
5 L-Pull Ups
5 Pull Overs
B.
AMRAP 24 min:
100 Row (Calories)
100 Overhead Squats 40/25kg
100 Knees to Elbows
*In teams of two, only one person working at a time, partition the reps as needed.
COMPETITORS
Take it easy today, you need to be fresh for Friday, when you will be doing CFGO16.2
Today should be all about tidying up technique and getting a good sweat.
A.
Row 2k
B.
Ski Erg 2k
C.
Air bike 2 miles
Work on your weaknesses between the workouts.