CF
Warm-up:
3 Steady Rounds:
15 Push Press 75/55lbs
25 Air Squats
2 Minutes on Bike or Rower or Ski Erg
Strength:
Front Squat 4×4 (Start around 70-80%)
Metcon:
AMRAP 15 Minutes
200m Row
10 Power Snatch 95/65lbs
10 Burpees to Target 6″
Sidework:
5 Rounds:
5 Muscle Ups
5 Thrusters 135/95lbs
25′ Handstand Walk
CF LITE
Warm-up:
Same as class. Use DB's for push press.
Strength:
4 Rounds:
10 DB Front Squats
20 Ab-mat sit-ups
Metcon:
AMRAP 15 Minutes
200m Row or Run
10 DB Power Snatch (alternating)
10 Burpees
