Warm-up
3 Rounds:
20 Overhead Squats
20 Calorie Row
Strength
EMOM for 10 Minutes:
1 Squat Snatch @80%
MetCon
RX
“Jackie”
For Time:
1k Row
50 Thrusters, 45/35lbs
30 Pull-ups
SCALED
2 Rounds For Time
500m Row
25 Thrusters, 45/35lbs
15 Ring Rows
Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10 Goblet Squat
20 Weighted Lunges w/ DB's
MetCon
For Time:
10 Strict Pull-ups
20 Wallball
30 KB Swings
400m Run
30 KB Swings
20 Wallball
10 Strict Pull-ups
Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)
