Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Rounds - AFAP:
5 Strict CTB Pull-ups
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)
Strength
4 Rounds For Reps:
1min. Max Front Squats @50%
Rest 3min.
MetCon
"Open Workout 17.1"
For Time: (20min. cap)
10 Alt. DB Snatches, 50/35lbs
15 Burpee Box Jump-overs, 24/20"
20 Alt. DB Snatches
15 Burpee Box Jump-overs
30 Alt. DB Snatches
15 Burpee Box Jump-overs
40 Alt. DB Snatches
15 Burpee Box Jump-overs
50 Alt. DB Snatches
15 Burpee Box Jump-overs
Side Work (optional)
AMRAP 2 Minutes x4:
15/10 Calorie Assault Bike
Max Muscle-ups in sets of 2
Rest 2min. between AMRAP's
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
10-12 Ring Rows
90sec. Push-up Hold
60sec. Hollow Hold
MetCon
For Time: (20min. cap)
10 Alt. DB Snatches
15 Burpee Over Box
20 Alt. DB Snatches
15 Burpee Over Box
30 Alt. DB Snatches
15 Burpee Over Box
40 Alt. DB Snatches
15 Burpee Over Box
