CF LEMAN VICH
ROOKIE
A.
3 Rounds not for time:
10 KB Windmills (5 per side)
10 Butterfly sit Ups (3131)
60s FLR on rings
B.
For time:
100 Sit Ups
100 Ring Rows
100 Squats
100 Push Ups
(partition the reps as needed)
INTERMEDIATE
A.
Power clean and Jerk
12-12-10-8-8
Rest 2 min
B.
5 Rounds for time:
Run 400m
21 Pull Ups
CF LEMAN NYON
A.
3 Rounds not for time:
10 KB Windmills (5 per side)
10 Butterfly sit Ups (3131)
60s FLR on rings
B.
For time:
100 Sit Ups
100 Ring Rows
100 Squats
100 Push Ups
(partition the reps as needed)
CF LEMANÂ EAUX-VIVES
A.
3 Rounds not for time:
10 KB Windmills (5 per side)
10 Butterfly sit Ups (3131)
60s FLR on rings
B.
For time:
100 Sit Ups
100 Ring Rows
100 Squats
100 Push Ups
(partition the reps as needed)