ROOKIE
A.
8-6-4-2
KB Push Press (double KB)
Goblet Squats
*Teams of 2, partner A 8, Partner B 8, A8, B8, A6, B6 etc. 4min cap
B.
40 Calorie Row
*Teams of 2, partner A 40, partner B 40 cap 5min
D.
For time:
20 Pull Ups
20 Burpees
2 Med ball to bar
2 Med ball to bar
*Teams of 2, only one athlete per movement, no swapping, 4min cap
INTERMEDIATE
A.
8-6-4-2
KB Clean and Jerk
Pistols (Alternating)
*Teams of 2, partner A 8, Partner B 8, A8, B8, A6, B6 etc. 4min cap
B.
40 Hang Power Snatch 40/25kg
*Teams of 2, partner A 40, partner B 40 cap 5min
C.
For time:
40 Wall Ball 20/14 to 10/9ft
40 Pull Ups
40 Burpees
*Teams of 2, only one working at a time, partners swap as needed. Cap 5min
D.
For time:
20 Toes to Bar
10 Med Ball to Bar 14/10lb
*Teams of 2, only one athlete per movement, no swapping, 4min cap
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
Take it easy today, you need to be fresh for Friday, when you will be doing CFGO16.3
Today should be all about tidying up technique and getting a good sweat.
A.
3 Rounds for time:
15 Snatch 35/25kg
Run 400m
B.
3 Rounds for time:
Row 500m
15 OHD Squats 34/25kg
C.
3 Rounds for time
15 Pull Ups
30 Cal Airbike
D.
For time:
Row 500m
Run 400m
*Every piece should be done at RPE of 7-8