Warm-up
3 Rounds:
15 Sit-ups
15 Empty Bar Thrusters
15/10 Calorie Bike or Row
Strength
Find a 1RM Front Squat
MetCon
RX
2 Rounds For Time:
40/30 Calorie Row
40 Wallballs, 20/14lbs
15 Handstand Push-ups
(RX+ immediately following MetCon: 7min. to find a 1RM clean & jerk)
SCALED
2 Rounds For Time:
600m Run
40 Wallballs, 14/10lbs
15 HR Push-ups
Competition Side Work
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats @55%
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 DB Step-ups (each leg)
8 Strict Pull-ups
MetCon
For Time:
1000m Row
20 Burpees
40 Empty Bar Thrusters
Accessory
6 Rounds:
30sec. Push-up Hold
Rest 30sec.
