Warm-up/Primer
RX
AMRAP 3 Minutes:
500m Row
Max Lateral Burpees Over Rower
SCALED
AMRAP 3 Minutes:
15 Burpees
Max 10m Shuttle Sprints
Strength
Find a 5RM Deadlift in 3 attempts or less
(warm up sets don’t count)
MetCon
RX
AMRAP 12 Minutes:
7 Bar Facing Burpees
5 Hang Power Cleans, 115/75lbs
3 Muscle-ups
(RX+ 135/95lb HPC)
SCALED
AMRAP 12 Minutes:
7 Burpees
6 Ring Dips
5 Hang Power Cleans, 95/65lbs
Competition Side Work
3 Rounds For Time:
15 Calorie Bike
15 Overhead Squats 95/65lbs
Rest 60sec.
(RX+ 115/75lb OHS)
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
12-15 DB Bench Press
20 Russian KB Swings
MetCon
AMRAP 12 Minutes:
9/6 Calorie Bike
12 HR Push-ups
18 Sit-ups
Accessory
3 Rounds:
15-20 Reverse Snow Angels (slow and controlled)
45sec. Side Plank (each side)
