Warm-up
3 Rounds:
400m Run
20 Step-ups
Strength
Find a 1RM Front Squat
MetCon
RX
For Time:
30 Front Squats, 135/95
500m Row
30 Shoulder to Overhead, 135/95
500m Row
SCALED
2 Rounds For Time:
15 Front Squats, 115/75
250m Row
15 Shoulder to Overhead, 115/75
250m Row
Side Work (optional)
For Time:
50 Strict Pull-ups
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8 Single Arm DB Row (each arm)
10 Single Leg KB Deadlift (each leg)
MetCon
AMRAP 9 Minutes:
300/250m Row
10 Left Arm DB Push Press
10 Right Arm DB Push Press
Accessory
Accumulate 3 Minutes:
Nose & Toes Handstand Hold
(8min. cap)
