CF LEMAN VICH
ROOKIE
A.
For time:
100 Thrusters
80 Burpee box step overs
60 Supine ring rows
4,000m Row
(in teams of two, partition the reps as needed)
INTERMEDIATE
A.
Alternating EMOM for 5 Rounds
10 Goblet Squats
10 Bent Over DB Rows
30s Hollow Hold
10 Weighted Step Ups
B.
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 11 minutes