CF
Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Calorie Row
Strength:
EMOM 10:00
1 Squat Snatch @ 70-80% of your 1RM
Metcon:
AMRAP 15 Minutes
24 Air Squats
12 Shoulder to Overhead 75/55lbs
6 Chest to Bar Pull-ups
Flush
20-40 minutes on the bike or rower at a comfortable pace.
CF Lite
Warm-up:
Same as class.
Sub the OHS for Goblet Squats.
Strength:
4 Rounds:
18 Alternating DB Snatches
12 HR Push-ups
45 sec. Plank Hold
Metcon:
AMRAP 15 Minutes
24 Air Squats
12 DB Push Press
6 Pull-ups or Ring Rows
