Warm-up/Primer
RX
AMRAP 3 Minutes:
15 Calorie Bike
15 Burpees
Max 20/14lb Wallballs in remaining time
SCALED
AMRAP 3 Minutes:
15 Calorie Row
10 Burpees
Max 14/10lb Wallballs in remaining time
MetCon 1
RX
15-12-9 Reps For Time:
Calorie Bike
Hang Squat Cleans, 135/95lbs
Handstand Push-ups
(RX+ 21-15-9 reps for time)
SCALED
15-12-9 Reps For Time:
Calorie Row
Hang Squat Cleans, 115/75lbs
HR Push-ups
MetCon 2
RX
AMRAP 15 Minutes:
5 CTB Pull-ups
5 Push Jerks, 115/75lbs
10 CTB Pull-ups
10 Push Jerks
15 CTB Pull-ups
15 Push Jerk
Rest 60sec. then start over
(RX+ 135/95lb push jerk)
SCALED
AMRAP 15 Minutes:
5 Pull-ups
5 Push Jerks, 95/65lbs
10 Pull-ups
10 Push Jerks
15 Pull-ups
15 Push Jerk
Rest 60sec. then start over
Competition Side Work
4 Rounds For Time:
1k Row
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10-12 Ring Rows
60sec. Squat Hold
MetCon
AMRAP 3 Minutes x3:
600/500m Row
Max Strict Pull-ups in remaining time
Rest 3min. between AMRAP's
Accessory
Every 2 Minutes for 12 Minutes:
60sec. Handstand or Push-up Hold
60sec. L-sit Hang
