Warm-up
3 Rounds:
12 KB Taters, 70/53lbs
100m Run
30sec. Goblet Squat Hold
100m Run
Strength
Find 1RM Front Squat
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Bike
30 Double-unders
*Increase DU's by 10 each round until failure
SCALED
-x2 single-unders for DU's
Side Work (optional)
3 Rounds For Time:
50m Farmer’s Carry, 100/70lbs (per hand)
400m Run
(RX+ 140/90lbs per hand)
CF LITE
Warm-up
Same As Class
-sub med-ball squat cleans for KB taters
Strength
3 Rounds:
20 DB Walking Lunges
8-10 Strict Pull-ups
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Row
30 Lateral Hops over rower
*Increase bar hops by 10 each round until failure
