WOD152 - Saturday, November 18th

232.jpeg

Warm-up
Coaches Choice

MetCon 1
In teams of 2, one partner works at a time:
For Time,
200 Calorie Row
(10min. cap)

*Partner who is not rowing holds a handstand. Every time the partner who is holding the handstand comes off the wall, partners must switch.

SCALED/LITE
-sub 45/25lb OH plate hold for handstand hold

MetCon 2
In teams of 2, one partner works at a time:
For Time,
120 Box Jump-overs, 24/20"
120 Squat Cleans, 95/65lbs

*Partners must switch every 15 reps.

OPEN GYM

Warm-up
1 Rounds - AFAP:
30/20 Calorie Bike
-then-
3 Steady Rounds:
10 DB Overhead Squats - light
10 Ring Rows

Strength
Back Squat 8×3 @67.5%
(speed work)

MetCon
AMRAP 25 Minutes:
1.5/1k Bike
20 Hang Power Snatch, 75/55lbs
3 Rope Climbs

SCALED
-hang power clean & jerk for snatches
-x3 strict pull-ups for rope climbs

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 6 Rounds:
100m Sprint
(walk slowly back to the start for your rest)

B. EMOM 12 Minutes:
7 Toes to Bar
(row slowly for the remainder of the minute)

WOD151 - Friday, November 17th

200.JPG

Warm-up
1 Round - AFAP:
30/20 Calorie Row
-then-
Calf Stretch, 2min./side
-then-
3 Steady Rounds:
1min. Banded Glute Activation
15 Russian KB Swings

Strength
Deadlift 10×3 @65%
(speed work)

MetCon
For Time:
12 Clean & Jerk, 165/115lbs
50 Double-unders
9 Clean & Jerk
50 Double-unders
6 Clean & Jerk
50 Double-unders

SCALED
-ligher barbell
-lateral bar hops for DU's
(no single-unders)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

B. 8 Rounds:
50ft. Prowler Push - Light Weight/Sprint

C. For Time:
24 KB Swings, 53/35lbs
12 Ring Dips
30sec. Rest
20 KB Swings
10 Ring Dips
30sec. Rest
16 KB Swings
8 Ring Dips
30sec. Rest
12 KB Swings
6 Ring Dips

CF LITE

Warm-up
Same As Class

Strength
5 Rounds:
4-6 KB Deadlift
60sec. Max Rep HR Push-ups
20 Lunges w/ DB's
8-10 DB Strict Press

MetCon
For Time:
12 DB Burpees
50 Mountain Climbes
9 DB Burpees
50 Mountain Climbers
6 DB Burpees
50 Mountain Climbers

WOD150 - Thursday, November 16th

199.JPG

Warm-up
Coaches Choice

MetCon
3 Rounds For Time:
1000/800m Row
2k Bike
3min. Rest

SCALED/LITE
5 Rounds For Time:
500/400m Row
1k Bike
90sec. Rest

Strength (optional)
Make up a lift you missed earlier in the week

A. Squat Clean & Split Jerk 6×3 @72.5-77.5%

B. Push Press 4x3 @85%

C. Back Squat
1x1 @90%+
5×3 @87.5%

D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

WOD149 - Wednesday, November 15th

WEIGHTLIFTING WEDNESDAY WEEK 4

WEIGHTLIFTING WEDNESDAY WEEK 4

Warm-up
50 Wallballs
-then-
Standing Straddle, 3min.
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Pull-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @87.5%

B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. 4 Rounds For Time:
10 Pull-ups
15/12 Calorie Row
20 Push Jerk, 115/75lbs
2min. Rest

B. 2 Rounds For Time:
20 Calorie Bike
400m Run
2min. Rest
15 Calorie Bike
200m Run
1min. Rest
10 Calorie Bike
100m Run
3min. Rest
*Switch starting movements on the second round.

C. 6 Rounds:
1 Snatch Balance + 2 Overhead Squats - AHAP

CF LITE

Warm-up
Same As Class

MetCon
Advanced
AMRAP 5 Minutes x4:
500m Row
400m Run
Max Rep Jumping Lunges
(rest 5min. between AMRAP's)

Intermediate
AMRAP 5 Minutes x4:
250m Row
200m Run
Max Rep Walking Lunges
(rest 5min. between AMRAP's)

WOD148 - Tuesday, November 14th

197.JPG

Warm-up
AFAP:
300/250m Row
-then-
Puppy Dog on Box, 3min.
-then-
3 Steady Rounds:
15 Squat Jumps
10 Romanian Deadlifts

Strength
Push Press 4×3 @85%

MetCon
AMRAP 7 Minutes:
10 Deadlift, 115/75lbs
10 Air Squats
10 Hang Power Clean, 115/75lbs
10 Air Squats
10 Push Jerk, 115/75lbs
10 Air Squats

SCALED
-lighter barbell

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. 3 Rounds:
50ft Duck Walk
-right into-
Max Squat Hold
2min. Rest

B. AMRAP 10 Minutes:
10 Sandbag Squats - AHAP
50m Farmers Carry, 53/35lb KB's
1min. Rest

C. 5 Rounds For Time:
30/18 Calorie Assault Bike
3min. Rest

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift
10-15 Leg Lowering

MetCon
AMRAP 7 Minutes:
10 DB Deadlift
10 Air Squats
10 DB Hang Power Clean
10 Air Squats
10 DB Push Press
10 Air Squats

WOD147 - Monday, November 13th

196.JPG

Warm-up
AFAP:
30 Bar Facing Burpees
-then-
Couch Stretch, 2min./side
Pigeon Stretch, 2min./sdie
-then-
3 Steady Rounds:
10 OH Walking Lunge, 45/25lb plate
10 Empty Bar Hang Clusters

Strength
Squat Clean & Split Jerk 6×3 @72.5-77.5%
(drop & reset each rep)

MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry 55/35lb DB's
200m Run
50ft. Front Rack Walking Lunges, 55/35lb DB's

SCALED
-lighter DB's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. For Time:
6/4k Row
*2min. on/1min. off until completion.

B. Pause Front Squats 6x2 @80%+

C. 8 Rounds:
100ft. Back Rack Yoke Carry - AHAP

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
6-8 Goblet  Squats
8-10 Single-arm DB Row (each arm)
45sec. Push-up Hold

MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry w/ KB's
200m Run
100ft. Walking Lunges

WOD1046 - Saturday, November 11th

195.JPG

Warm-up
Coaches Choice

MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes: 
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)

SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%

LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes: 
50 Sit-ups
50 Wallball
Max Rep Burpees

OPEN GYM

Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - Light
10 Knees to Elbows

Strength
Back Squat 8×3 @65%
(speed work)

MetCon
AMRAP 20 Minutes:
20 Wallball, 20/14lbs
20 Box Jump-overs, 24/20″
10 Power Cleans, 185/125lbs

SCALED
-light med-ball & barbell
-lower box

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. EMOM 20 Minutes:
10/8 Calorie Assault Bike

B. Strict CTB Pull-ups 10x3

WOD1045 - Friday, November 10th

194.JPG

Warm-up
AFAP:
50/40 Calorie Row
-then-
OH Banded Distraction, 2min./side
-then-
3 Steady Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings

Strength
Deadlift 3x3 - AHAP

MetCon
4 Rounds For Time:
9 Deadlifts, 225/155lbs
15 Push-ups

SCALED
-lighter barbell

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

B. 5 Rounds:
100ft. Backward Sled Drag - Moderate Weight
Rest as needed

C. For Time:
20/15 Calorie Bike
10 Squat Snatch, 115/75lbs
2min. Rest
16/12 Calorie Bike
8 Squat Snatch, 135/95lbs
2min. Rest
12/8 Calorie Bike
6 Squat Snatch, 155/105lbs
2min. Rest
8/6 Calorie Bike
4 Squat Snatch, 175/115lbs

CF LITE

Warm-up
Same As Class

Strength
Alternating Every 90 Seconds for 9 Minutes:
45sec. Hollow Hold
45sec. Farmers Hold

MetCon
4 Rounds For Time:
15 KB Deadlifts
15 HR Push-ups

IMG_2193.JPEG

WOD1044 - Thursday, November 9th

193.JPG

Warm-up
Coaches Choice

MetCon

OCF Fall 2017 Nutrition Challenge BENCHMARK WOD RETEST!
*Remember to use the SAME Scale you used the first time around. 

RX
For Time:
25 Pull-ups
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps
25 Pull-ups

SCALED
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows

LITE
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Dumbbell Thrusters
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows

Strength (optional)
Make up a lift you missed earlier in the week

A. Squat Snatch 6×3 @72.5-77.5%

B. Split Jerk 7x2 @75-85%

C. Back Squat
1x1 @90%+
5×3 @85%

D. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

IMG_2192.JPG

WOD1043 - Wednesday, November 8th

WEIGHTLIFTING WEDNESDAY WEEK 3

WEIGHTLIFTING WEDNESDAY WEEK 3

Warm-up
40 Wallballs
-then-
Twisted Cross, 3min./side
-then-
3 Rounds:
10 Inchworms w/ Push-ups
10 Pull-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @85%

B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. AMRAP 10 Minutes:
16 Alt. DB Snatch, 50/35lbs
8 CTB Pull-ups
1min. Rest

B. 4 Rounds For Time:
200m Row
200m Run
3min. Rest

C. Front Rack Lunges 4×10 - AHAP

CF LITE

Warm-up
Same As Class

MetCon
5 Rounds For Time:
500m Row
20 Walking Lunges w/ DB's
10 Burpees

IMG_2190.JPG

WOD1042 - Tuesday, November 7th

191.JPG

Warm-up
1 Round - AFAP:
25 KB Swings, 53/35lbs
25 Burpee Box Step-ups, 24/20″
-then-
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
5 Strict Toes to Bar
10 Front Squat, 95/65lbs

Strength
Split Jerk 7×2 @75-85%

MetCon
8 Rounds For Time:
8 Burpees to 12″ target
4 Muscle-ups

SCALED
-6" target for burpees
-x2 ring dips for MU's

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. 5 Rounds:
30sec. Goblet Squat Hold, 53/35lbs
10 Goblet Squats, 53/35lbs
1min. Rest

B. 6 Rounds:
Axle Bar Complex, 115/75lbs
3 Hang Power Cleans
6 Front Rack Lunge Steps
9 Shoulder to Overhead
1min. Rest

C. 8 Rounds For Time::
20/15 Calorie Row
90sec. Rest

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
4-6 DB Strict Press
45sec. Hollow Hold

MetCon
8 Rounds For Time:
8 Burpees
8 Ring Rows

IMG_2189.JPG

WOD1041 - Monday, November 6th

190.JPG

Warm-up
30 Calorie Bike
(10-cal. steady, 10-cal. moderate, 10-cal. HARD)
-then-
OH Banded Distraction, 2min./side
Standing Straddle, 2min.
-then-
3 Rounds:
10 Lateral Squats
10 Overhead Squats

Strength
Squat Snatch 6×3 @72.5-77.5%
(drop & reset)

MetCon
AMRAP 8 Minutes:
40 KB Swings, 53/35lbs
20 Calorie Row
10 Squat Cleans, 155/105lbs

SCALED
-ligher KB & barbell

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds For Time:
800m Run
2min. Rest

B. Pause Overhead Squat 6x2 @80%+

C. 8 Rounds:
100′ Farmer’s Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
6-8 Goblet Squats
6-8 Strict Pull-ups
60sec. Double-under Practice

MetCon
AMRAP 8 Minutes:
40 KB Swings
20 Calorie Row
10 DB Squat Cleans

IMG_2186.JPG

WOD1040 - Saturday, November 4th

189.JPG

Warm-up
Coaches Choice

MetCon
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
20 Power Cleans, 135/95lbs
20 Toes to Bar

SCALED
-lighter barbell
-knees to elbows for TTB

LITE
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups

OPEN GYM

Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - LIGHT
10 Knees to Elbows

Strength
Back Squat 8x3 @62.5%
(speed work)

MetCon
AMRAP 15 minutes:
8 Deadlifts, 275/185lbs
16 GHD Sit-ups
32/24 Calorie Assault Bike

SCALED
-lighter barbell
-regular sit-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 4 Rounds:
200m Shuttle Sprints
(100m out & back)
*Rest as needed between sets

B. AMRAP 4 Minutes x2 - Climb the Ladder:
20 Double-unders
2 Ring Dips
20 Double-unders
4 Ring Dips
20 Double-unders
6 Ring Dips
etc...
(rest 2min. between AMRAP's)

WOD1039 - Friday, November 3rd

188.JPG

Warm-up
50 Russian KB Swings - LIGHT
-then-
Shoulder Mobility
(coaches choice)
-then-
3 Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings

Strength
Deadlift 10x3 @60%
(speed work)

MetCon
21-15-9 Reps For Time:
Back Squat, 135/95lbs
Handstand Push-ups
(RX+ start with rnd of 27)

SCALED
-less weight on barbell
-DB push press for HSPU's

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

B. 6 Rounds:
100m Forward Facing Sled Drag
(light/sprint, rest as needed)

C. AMRAP 10 Minutes:
10 Sumo Deadlift High Pull, 115/75lbs
10 CTB Pull-ups
30sec. Rest

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
8 L-seated DB Press
10 KB Romanian Deadlifts
100m Farmers Carry

MetCon
27-21-15-9 Reps For Time:
Goblet Squats
HR Push-ups

IMG_2185.JPEG

WOD1038 - Thursday, November 2nd

187.JPG

Warm-up
Coaches Choice

MetCon
4 Rounds For Reps:
1min. Max Bar Facing Burpees
90sec. Rest
1min. Max Calorie Assault Bike
90sec. Rest
1min. Max 10m Shuttle Runs
90sec. Rest
1min. Max Calorie Row
90sec. Rest

SCALED/LITE
-2 or 3 rounds
-standard burpees

Strength (optional)
Make up a lift you missed earlier in the week

A. Clean & Jerk 6×3 @70-75%

B. Push Press 4x4 @80%

C. Back Squat
1x1 @90%+
5×3 @82.5%

D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)

IMG_2184.JPG

WOD1037 - Wednesday, November 1st

WEIGHTLIFTING WEDNESDAY WEEK 2

WEIGHTLIFTING WEDNESDAY WEEK 2

Warm-up
5 Rounds - AFAP:
100m Row
30sec. Rest
-then-
3min. Pigeon Stretch (per side)
-then-
4 Steady Rounds:
5 High Box Jumps
30 Double-unders

Strength
A. Back Squat
1x1 @90%+
5×3 @82.5%

B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. AMRAP 12 Minutes:
100m Run
10 Power Cleans, 135/95lbs
1min. Rest

B. 5 Rounds For Time:
10 Burpees Over Rower
10/8 Calorie Row
1min. Rest

C. 5 Rounds:
1 Snatch Balance + 3 Overhead Squats - AHAP

CF LITE

Warm-up
Same As Class
-x2 single-unders for DU's

MetCon
3 Rounds For Reps:
60sec. Max Med-ball Squat Cleans
60sec. Rest
60sec. Max KB Swings
60sec. Rest
60sec. Max Step-ups
60sec. Rest
60sec. Max Burpees
60sec. Rest

IMG_2180.JPEG

WOD1036 - Tuesday, October 31st

186.JPG

Warm-up
1 Round - AFAP:
15/10 Calorie Row
10 Burpees Over Rower
15/10 Calorie Row
-then-
2 Steady Rounds:
10 Hang Squat Clean, 95/65lbs
10 Push Press, 95/65lbs

Strength
Push Press 4×4 @80%

MetCon
6 Rounds For Time:
9 Thrusters 95/65lbs
3 Bar Muscle-ups
(RX+ 10RFT)

SCALED
-lighter barbell
x2 CTB for MU's

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. For Time:
Accumulate 7 Minutes in a squat hold

B. 5 Rounds:
10 Sandbag/D-ball Burpee Over Box
1min. Rest
(24/20″ box, sandbag/d-ball AHAP)

C. 10 Rounds For Time:
15/10 Row
1min. Rest

CF LITE

Warm-up
Same As Class
-use DB's in place of barbell

Strength
4 Rounds:
6-8 DB Bench Press
4-6 Strict Pull-ups
30sec. Hollow Hold

MetCon
6 Rounds For Time:
9 DB Thrusters
6 Strict Pull-ups/Ring Rows

IMG_2179.JPEG

WOD1035 - Monday, October 30th

185.JPG

Warm-up
EMOM 5 Minutes:
10sec. Bike - HARD
(slowly pedal the remainder of the minute)
-then-
Couch Stretch, 2min./side
Standing Straddle, 2min.
-then-
2 Rounds:
10 Goblet squats
10 Lateral Goblet Squats

Strength
Clean & Jerk 6×3 @70-75%

MetCon
3 Rounds For Time:
20 Toes to Bar
15 Goblet Squats, 70/53lbs
10 Shoulder to Overhead, 135/95lbs
(RX+ 165/115lb STO)

SCALED
-knees to elbows for TTB
-lighter KB & barbell

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. AMRAP Until Failure:
200/100-watt Bike
*Every 2min. increase wattage by 50/25
(score is total time)

B. Pause Front Squats 5x3 @70%+

C. 6 Rounds:
50m Sandbag/D-ball Bear Hug Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class
-row in place of bike

Strength
3 Rounds:
6-8 KB Deadlift
6-8 DB Z-press
20 Alt. Reverse Lunges w/ DB's

MetCon
3 Rounds For Time:
20 Hanging Knee Raises
15 Goblet Squats
10 DB Push Press

IMG_2178.JPEG

WOD1034 - Saturday, October 28th

184.JPG

Warm-up
Coaches Choice

MetCon
In teams of two, for max reps
5 Rounds:
60sec. Partner Wallball, 20/14"
60sec. Box Jump-overs, 24/20"
(partners must switch every 2 reps)
60sec. Synchronized Bar Facing Burpees
60sec. Rest

SCALED/LITE
-lighter wallball/lower box/regular burpees
-one partner works at a time, break each minute up as you see fit

OPEN GYM

Warm-up
Ski/Row 500m - HARD!
-then-
2min. Banded Glute Activation
-then-
4 Rounds:
10 Single-arm DB Push Press - Light
10 Single-arm DB Overhead Squats
(switch arms each round)

Strength
Back Squat 8x3 @60%
(speed work)

MetCon
AMRAP 18 Minutes:
1k Row
12 Squat Cleans, 145/105lbs
6/4 Bar Muscle-ups

SCALED
-less weight on barbell
-x2 CTB Pull-ups for mu's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 8 Rounds For Time:
50m Sprint
2min. Rest

B. Every 3 Minutes for 12 Minutes:
Max Unbroken Strict Handstand Push-ups
-right into-
Max Unbroken Kipping Handstand Push-ups
(you may kick down if you need to re-establish balance between strict and kipping)

WOD1033 - Friday, October 27th

183.JPG

Warm-up
400m Run
(easy 200m jog out, get back as fast as you can)
-then-
Shoulder Mobility
(coaches choice)
-then-
2 Rounds:
20 Romanian Deadlifts, 95/65lbs
60 Double-unders

Strength
Deadlift 3x3 - AHAP

MetCon
AMRAP 6 Minutes:
9 Deadlift, 115/75lbs
7 Hang Power Snatch, 115/75lbs
5 Overhead Squats, 115/75lbs
(RX+ 135/95lb barbell)

SCALED
-less weight on barbell

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

B. 4 Rounds:
100ft. Prowler Push - Heavy AF
(rest as needed)

C. 3 Rounds For Time:
20 Box Jump-overs, 24/20″
20 Push Jerks, 135/95lbs
2min. Rest

CF LITE

Warm-up
Same As Class
-use KB's for romanian deadlifts

Strength
3 Rounds:
20 Single-arm OH DB Lunges
6-8 Single-arm DB Row (each side)
10-15 Leg Lowering

MetCon
AMRAP 6 Minutes:
9 KB Sumo Deadlift
7 KB Swings
5 Goblet Squats

IMG_2177.JPG