CF
Warm-up:
Row 500m
40 Empty Bar Overhead Squats
Row 500m
Strength:
Touch N' Go Power Snatches 5×5
Weight should be moderate and smooth.
Metcon:
5 Rounds:
15 Thrusters (95/65)
15 Pull-ups (RX+ CTB Pull-ups)
Rest 90 seconds
*Athletes who choose RX+ should be able to do 2 sets max on CTB pull-ups.
Sidework (optional):
Choose one based on weakness
A. Push Ups
Accumulate 75 Reps with a 2″ Deficit
B. 5 Rounds:
25 Alternating Jumping Lunges
15/9 Calorie Ski
CF LITE
Warm-up:
Same as class. Use PVC for overhead squats.
Strength:
10 min EMOM:
10 Alternating DB Snatches (moderate load)
Metcon:
5 Rounds:
12 DB Thrusters
12 Pull-ups or Ring Rows.
Rest 90 seconds
