Warm-up/Primer
RX
3 Rounds For Time:
15 Goblet Squats, 53/35lbs
12 Pull-ups
SCALED
3 Rounds For Time:
15 Goblet Squats, 44/26lbs
12 Ring Rows
MetCon 1
RX
3 Rounds For Time: (20min. cap)
400m Farmers Carry, 45/25lbs (each hand)
10 Wall Walks
10/7 Burpee Muscle-ups
(RX+ 100ft. handstand walk)
SCALED
3 Rounds For Time:
400m Farmers Carry, 35/15lbs (each hand)
20 HR Push-ups
10 Burpee CTB Pull-ups
MetCon 2
RX
3 Rounds For Time:
21 Thrusters, 105/70lbs
21 CTB Pull-ups
Rest 2min.
(RX+ 27 reps of each)
SCALED
3 Rounds For Time:
15 Thrusters, 75/55lbs
15 Pull-ups
Rest 2min.
Competition Side Work
8 Rounds For Time:
500m Row
Rest 90sec.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
15 HR Push-ups
10 Ring Rows
MetCon
3 Rounds For Time:
500m Row
24 Russian KB Swings, AHAP
12 Box Jumps, 20/16″
