ROOKIE
A.
Back Squat
5-5-3-3-1-1
Rest 3 min
B.
4 Rounds for time:
20 Cal Row
10 GHD Sit Ups (to parallel)
INTERMEDIATE
A.
Back Squat
2-2-2-1-1-1-1-1-1
Rest 3-4min
B.
4 Rounds for time:
20 Cal Row
20 GHD Sit Ups
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
CrossFit Total
(only 3 attempts at each lift, 10min max per lift)
B.
10min AMRAP:
7 Deadlifts 100/70kg
14 Push Ups
28 Squats
C.
50 Toes to Bar
(every time you break perform 3 Handstand Push Ups)
D.
Alternating EMOM for 8 minutes:
8 Snatches 30/20kg
16 Wall Ball 20/14lb