Warm-up:
Coaches Choice.
Metcon:
RX
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans
*SCORE = TOTAL REPS
SCALED/LITE
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 14-lb. ball, 75-lb. deadlifts and cleans
Women: 10-lb. ball, 55-lb. deadlifts and cleans