Warm-up
50 Calorie Row
-then-
5 Rounds:
15 Dislocates
10 Ring Rows
5 HR Push-ups
-then-
50 Double-unders
Strength
Back Squat
1×5 @82.5%
1×4 @87.5%
1×3 @92.5%
MetCon
RX
AMRAP 14 Minutes:
12 Ground to Overhead, 135/95lbs
20/15 Calorie Row
50 Double-unders
9 Ground to Overhead, 155/105lbs
20/15 Calorie Row
50 Double-unders
6 Ground to Overhead, 185/125lbs
20/15 Calorie Row
50 Double-unders
3 Ground to Overhead, 225/145lbs
20/15 Calorie Row
50 Double-unders
(RX+ snatches only)
SCALED
AMRAP 14 Minutes:
12 Ground to Overhead, 95/65lbs
20/15 Calorie Row
100 Single-unders
9 Ground to Overhead, 115/75lbs
20/15 Calorie Row
100 Single-unders
6 Ground to Overhead, 135/95lbs
20/15 Calorie Row
100 Single-unders
3 Ground to Overhead, 165/105lbs
20/15 Calorie Row
100 Single-unders
Side Work (optional)
3 Rounds For Time:
20 GHD Sit-ups
20 Handstand Push-ups
Rest 90sec.
CF LITE
Warm-up
Same as class
MetCon
Every 10 Minutes for 40 Minutes:
500m Row
15 Burpees
20 Walking Lunges w/ Farmer’s Hold
400m Run
(score is slowest round)
