Warm-up
Couch Stretch, 2min./side
-then-
2 Steady Rounds:
1k Bike
30 Alt. Jumping Lunges
Strength
Find 1RM “Misfit Clean Complex”
RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk
MetCon
3 Rounds For Time:
400m Run
15 Bar Facing Burpees
30 Alt. DB Snatch, 50/35lbs
SCALED
-standard burpees
-less weight on DB
Side Work (optional)
For Time:
60/42 Calorie Bike
2min. Rest
50/35 Calorie Bike
1min. Rest
40/28 Calorie Bike
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
6-8 KB Deadlifts
10-15 Push-ups
10 DB Reverse Lunges (each leg)
MetCon
5 Rounds For Time:
200m Run
8 Burpees
16 Alt. DB Snatch
