CF:
6-9-12-9-6 reps for time of:
Burpees over the bar
front squats (185/135)
Chest-to-bar pull-ups
*goal time frame should be sub 10 min. w/ 12 min cap.
Level 3: Burpees lateral and must jump over bar
Level 2: burpees lateral and must jump over bar
Level 1: burpees lateral and can step over bar
Level 3: front squats from floor (185/135) ~50% of 1rm.
Level 2: front squats from floor (135/95) ~50% of 1rm.
Level 1: front squats or goblet squats (95/65)
*FS should be done in 1-2 sets max each rnd.
Level 3: CTB pullups no assistance
Level 2: chin over bar pullups (no assistance/assistance)
Level 1: body rows
