Warm-up
3 Rounds:
400m Row
20 Step-ups
Strength
Find a 1RM Front Squat
MetCon
RX
For Time:
30 Front Squats, 135/95lbs
500m Row
30 Shoulder to OH, 135/95lbs
500m Row
SCALED
For Time:
30 Front Squats, 115/75lbs
500m Row
30 Shoulder to OH, 115/75lbs
500m Row
Side Work (optional)
For Time:
50 Strict Pull-ups
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10 Single-arm DB OH Walking Lunges (each side)
12 Ring Rows
20 Russian KB Swings
MetCon
3 Rounds For Time:
15 DB Front Squats
200m Run
15 DB Push Press
200m Run
