CF
Warm-up:
3 Rounds:
:30 Handstand Hold
Row 250m or Run 200m
10 Push-ups
Strength:
Power Clean to Push Jerk
Touch and Go
5×5
Metcon:
For Time:
45 Pull Ups
45 Thrusters 95/65lbs
Run 400m
Sidework (optional):
AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders
CF LITE
Warm-up:
3 Rounds:
:30 Plank Hold
Run 200m or Row 250m
10 Push-ups
Strength:
4 Rounds:
10 DB Power Cleans
10 DB Push Press
20 AB-Mat Sit-ups
Metcon:
For Time:
45 Pull Ups or Ring Rows
45 DB Thrusters
Run 400m
