Warm-up/Primer
RX
AMRAP 4 Minutes:
150m Row
10 DB Push Press, 45/25lbs
SCALED
AMRAP 4 Minutes:
100m Run
10 DB Push Press, 35/15lbs
MetCon 1
RX
For Time:
60 Wallballs, 20/14lbs
40/25 Calorie Bike
20 Squat Snatch, 95/65lbs
(RX+ 115/75lb snatch)
SCALED
For Time:
60 Wallballs, 14/10lbs
40/25 Calorie Row
20 Squat Snatch, 75/55lbs
MetCon 2
RX
4 Rounds For Time:
400m Run
8 Deadlifts, 275/185lbs
Rest 90sec.
(RX+ 12 deadlifts each rnd)
SCALED
4 Rounds For Time:
300m Run
8 Deadlifts, 225/155lbs
Rest 90sec.
Competition Side Work
6 Rounds For Time:
750/600m Row
Rest 2min.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8 DB Bent-over Row (each arm)
20 DB Step-ups
MetCon
Every 6 Minutes for 18 Minutes:
500m Row
30 KB Swings
15 DB Strict Press
Accessory
Every 2 Minutes for 10 Minutes:
60sec. Push-up Hold
