CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
25 Wall Ball
20 KB Swings
15 Pull Ups
INTERMEDIATE
A.
Weighted Pull Ups
5-5-5-5
Rest 2 min
B.
21-15-9
DB Snatches 22.5/15kg
Burpees over the DB
L-Pull Ups
ADVANCED
Phase: Open Prep
Week :4
A.
AMRAP 12min:
10m HS Walk
15 Strict Ring Push Ups
Max Unbroken Double Unders
B.
AMRAP 12min:
5 Bar Muscle Ups
10 DB Power Clean 22.5/15kg
10 Burpees to 10/8” Rings
20 Alternating DB Snatch 22.5/15kg
C.
E2MOM for 6 Rounds (12 min)
15 Calorie Row
15 Box Jump Overs 24/20”
D.
200 Sit Ups (to be spread throughout the hour)