CF/CF LITE/POWER
Warm-up
3 Rounds:
200m Run or 250m Row or 500m Bike
15 HR Push-ups
15 Ab-mat sit-ups
15 PVC Passes
MetCon
RX
In Partners (one person working at a time):
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
2k Row (switch every 500m)
LITE/POWER
In Partners (one person working at a time):
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″2k Row (switch every 500m)
