Level 1
4 Rounds:
400 meter Row
12 Wall Ball
3 Power Snatch
then
4 Rounds:
400 meter row
6 Deadlift
12 cal Bike
Level 2
4 Rounds:
400 meter Row
12 Wall Ball (14/10)
3 Power Snatch (95/65#)
then
4 Rounds:
400 meter row
6 Deadlift (135/95#)
12 cal Bike
Level 3
4 Rounds:
400 meter Row
12 Wall Ball (14/10)
3 Power Snatch (115/82#)
then
4 Rounds:
400 meter row
6 Deadlift (155/105#)
12 cal Bike
Level 4 Rx
4 Rounds:
400 meter Row
12 Wall Ball (14/10)
3 Power Snatch (135/95#)
then
4 Rounds:
400 meter row
6 Deadlift (185/115#)
12 cal Bike
Strength
7 Sets of 3 reps
Snatch Grip Deadlift
Superset with 10 Prone Swimmers
Every 75 Seconds
Motivation
This Friday we will be participating in the Barbells for Boobs fundraiser.
This organization was founded here in Lake Forest and is rooted in the CrossFit Community with gym participating from around the world.
