Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
15 Russian KB Swings, 53/35lbs
10 Empty Bar Overhead Squats
Strength
4 Rounds For Reps:
1min. Max Front Squats @55%
3min. Rest
MetCon
AMRAP 10 Minutes:
30 Calorie Row
20 Box Jump-overs, 24/20″
10 Hang Power Cleans, 135/95lbs
Side Work (optional)
AMRAP 3 Minutes x4:
10 KB Swings, 70/53lbs
5/3 Bar Muscle-ups
2min. Rest Between AMRAP's
*Start over each round.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
10-12 Ring Rows
90sec. Push-up Hold
60sec. Hollow Hold
MetCon
AMRAP 10 Minutes:
20 Calorie Row
15 Step-ups
10 DB Hang Power Cleans
