Warm-up/Primer
AMRAP 4 Minutes:
10 Calorie Row
5 Bar Facing Burpees
10 DB Thrusters
Strength
T&G Deadlift 3x10
MetCon
RX
3 Rounds For Time:
25 Sit-ups
25 DB Snatch, 45/25lbs
(RX+ 55/35lb DB)
SCALED
-35/15lb DB or less
Side Work (optional)
AMRAP 8 Minutes:
60 Double-unders
15 CTB Pull-ups
40 Double-unders
12 CTB Pull-ups
30 Double-unders
9 CTB Pull-ups
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10 DB Strict Press
45sec. Hollow Hold
50ft. Bottom’s Up KB Carry (each arm)
MetCon
5 Rounds For Time:
15 Sit-ups
15 DB Snatch