Warm-up
Front Rack Mobility
(coaches choice)
-then-
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Goblet Squats
-then-
500m Row (HARD!!)
Strength
Find 1RM Power Clean
MetCon
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20"
4/3 Muscle-ups
SCALED
-lower box
-x2 ring dips for mu's
Side Work (optional)
"Death by 10m Sprint"
*must touch ground every turn
CF LITE
Warm-up
Same As Class
Strength
4 Rounds:
8-10 Goblet Squats
5-7 DB Row
30-45sec. Hollow Hold
MetCon
AMRAP 8 Minutes:
8 Burpee Over Box
8 Pull-ups
