Warm-up
5 Rounds:
200m Run
10 OH Walking Lunges w/ plate
Strength
Split or Push Jerk 5×3 @60-90%
MetCon
RX
For Time:
40 Handstand Push-ups
60 Double-unders
40 Deadlift, 155/110lbs
60 Double-unders
40 Handstand Push-ups
SCALED
For Time:
40 Deficit Push-ups, 4/2"
120 Single-unders
40 Deadlift, 115/75lbs
120 Single-unders
40 Deficit Push-ups, 4/2"
Side Work (optional)
AMRAP 10 Minutes:
50ft Prowler Push
5 Stone Over Shoulder
50ft Hand Over Hand Sled Pull
5 Stone Over Shoulder
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
20 Russian KB Swings
2-4 Wall Climbs
MetCon
3 Rounds For Time:
50/35 Calorie Bike
100m Farmer’s Carry
Rest 3min.
(5min. cap per round)
Accessory
Every 2 Minutes for 12 Minutes:
10 Wallball
