Warm-up
3 Rounds:
10 Russian KB Swings
20 Calorie Row
Strength
5 Rounds:
2min. Max Rep Squat Cleans
Rest 2min.
(R1 50%, R2 60%, R3 70%, R4 80%, R5 90%)
MetCon
RX
In teams of two, one teammate works at a time
For Time:
10/8k Bike
300 KB Swings, 53/35lbs
300 Push-ups
SCALED
-44/26lb KB Swings or less
-Knee Push-ups
Side Work (optional)
In teams of two, one teammate works at a time
For Time:
80 Muscle-ups
(12min. cap.)
CF LITE
Warm-up
Same as class
Strength
5 Rounds:
20 KB Swings
10 DB Front Squats
10 Ring Rows
MetCon
In teams of two, one teammate works at a time
For Time:
3000m Row
200 KB Swings
200 Knee Push-ups
