Warm-up
3 Rounds:
15 Overhead Squats
15 HR Push-ups
15 Calorie Row
Strength
EMOM for 10 Minutes:
1 Squat Snatch @80%
MetCon
RX
AMRAP 12 Minutes:
3 Thrusters, 115/75lbs
6 Ring Dips
12/9 Calorie Row
(RX+ 135/95lb thruster)
SCALED
AMRAP 12 Minutes:
3 Thrusters, 95/65lbs
6 Banded Ring Dips
12/9 Calorie Row
Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace.
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
8 DB Strict Press
(1sec. pause with DB's overhead)
8 Single-arm DB Row (each arm)
(1sec. pause with DB at chest)
MetCon
AMRAP 8 Minutes:
15/10 Calorie Bike
30 KB Swings
