CF
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Pull Ups
Strength:
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
Metcon:
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m
Side work (optional):
GHD Sit Ups
10×10
Rest as needed
CF
Warm-up:
Same as class.
Strength:
DB Squat Clean
EMOM for 12 Minutes
4 Reps at Medium Weight
Metcon:
For Time:
Run 800m
30 Double KB Deadlift
30 Ring Dips or HR Push-ups
30 Box Jump Overs
Run 800m
