All Levels:

A. In team of two:

100 cal Row

100 Power snatches 75/55 lbs

100 OHS's

100 SDLHP's

100 Front squats

100 Deadlifts

100 Back squats

 

 

Advanced Class:

 

A. CF mainsite workout:

For reps:

Burpee + Back squat ladder 185/125 lbs

   Rest 3 min.

Burpee + Shoulder press ladder 115/75 lbs

   Rest 3 min.

Burpee + Deadlift ladder 245/165 lbs

 

***1st minute perform 1 burpee + 1 back squat, 2nd minute 2 burpees + 2 back squats etc. Climb the ladder as far as you can. Repeat the same with shoulder presses and deadlifts. ***