Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
80ft Waiters Carry, 53/35lb
40 Double-unders
20 Gymnastic Kips
Strength
T&G Deadlift 4x8 - AHAP
MetCon 1
"Open Workout 12.1"
AMRAP 7 Minutes:
Burpees to 6″ target
-3min. Rest-
MetCon 2
"Open Workout 11.3"
AMRAP 5 Minutes:
Squat Clean & Jerk, 165/110lbs
Side Work (optional)
10 Rounds:
500m Row @2k PR pace -2sec.
Rest 1min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
6 Pause Goblet Squats
8-10 SA-DB Row (each arm)
15 Single-Leg Hip Bridge (each leg)
MetCon
5 Rounds For Reps:
90sec. Max Burpees
Rest 90sec.
