ROOKIE
A.
3 Rounds not for time:
20 Sit Ups
20 Flutter Kicks (2 count)
20s L-Hang
B.
2 Rounds For time:
Row 500m
Rest 2 min.
C.
3 Rounds for time:
Row 250m
Rest 1 min.
D.
4 Rounds for time:
Row 100m
Rest 30s.
INTERMEDIATE
A.
Overhead Squat
7-6-5-7-6-5
Rest 2 min
B.
10-20-30-40-50
Box Jumps 24/20”
Overhead Squats 30/20kg
Double Unders
CF LEMAN NYON
A.
Back Squat
8-4-8-4-2
B.
3 Rounds for time:
20 Jumping Lunges
20 Squat Thrust
9 Power cleans
CROSSFIT LEMAN EAUX-VIVES
A.
3 Rounds not for time:
20 Sit Ups
20 Flutter Kicks (2 count)
20s L-Hang
B.
2 Rounds For time:
Row 500m
Rest 2 min.
C.
3 Rounds for time:
Row 250m
Rest 1 min.
D.
4 Rounds for time:
Row 100m
Rest 30s.