CF LEMAN VICH
ROOKIE
A.
AMRAP 6min:
30 Calorie Row
20 Burpee Box jump-overs
B.
AMRAP 6 min:
15 Dumbell Snatch
15 DB Overhead Walking Lunges
C.
AMRAP 6min:
100 Speed Steps
20 Tuck Ups
INTERMEDIATE
A.
AMRAP 6min
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
B.
AMRAP 6 min:
15 Dumbell Snatch
15 DB Overhead Walking Lunges
C.
AMRAP 6min:
100 Speed Steps
20 Tuck Ups
CF LEMAN NYON
INAUGURATION

IN
TEAM OF 2
A. 
AMRAP 3min:
Max Burpees Synchro
B. 
AMRAP 3min:
10 KB Swings
5 Gobelet Squats
(alternating Rounds)
C. 
AMRAP 3min:
10 Box Jumps
10 Sit-ups
(work in the same time)
CF LEMANÂ EAUX-VIVES
A.
AMRAP 6min:
30 Calorie Row
20 Burpee Box jump-overs
B.
AMRAP 6 min:
15 Dumbell Snatch
15 DB Overhead Walking Lunges
C.
AMRAP 6min:
100 Speed Steps
20 Tuck Ups