RX
1. Warm-Up
3 Rounds of “Cindy”
5 Pull-Ups
10 Push Ups
15 Air Squats
2. MetCon 1
AMRAP 20 Minutes
10 Pull Ups
10 Power Snatch 95/65lbs
10 Box Jump Overs 24/20″
(RX+ CTB, 115/75lbs, 30/24")
3. MetCon 2
For Time
Row 250m
50 Double Unders
Row 250m
Make it Hurt
SCALED
1. Warm-Up
3 Rounds
5 Ring Rows
10 Push Ups
15 Air Squats
2. MetCon 1
AMRAP 20 Minutes
10 Ring Rows
10 Power Snatch
10 Box Jump Overs
3. MetCon 2
For Time
Row 250m
100 Single Unders
Row 250m
COMPETITION
1. Side Work
AMRAP 4 Minutes
8 Front Squats 205/125lbs
8 Bar Facing Burpees
Rest 2 minutes
AMRAP 3 Minutes
6 Front Squats 205/125lbs
6 Bar Facing Burpees
Rest 90 Seconds
AMRAP 2 Min,
4 Front Squats 205/125lbs
4 Bar Facing Burpees
Rest 1 Minutes
AMRAP 1 Minutes
2 Front Squats 205/125lbs
2 Bar Facing Burpees