Mobility
Twisted Cross, 2min./side
Saddle, 4min.

Warm-up
30 Calorie Row (SPRINT)
-then-
2 Rounds
15 KB Swings
15 Wallballs

MetCon
RX
AMRAP 8 minutes
100 Sit-ups
50 Goblet Squats, 70/53lbs
Max meters on the rower in remaining time
(RX+ 50 GHD sit-ups)

SCALED
AMRAP 8 minutes
70 Sit-ups
50 Goblet Squats, 53/35lbs
Max meters on the rower in remaining time

LITE 1
AMRAP 8 minutes
50 Sit-ups
50 Goblet Squats
Max 10m shuttle sprints in remaining time

LITE 2
12 Minute AMRAP
10 KB Swings
10 Burpee Box Jump-overs
10 Seated Dips

Strength
Find your 3RM Hang Power Clean

Competitors
Side Work
With a partner – Alternating movements
15 Minute AMRAP
5 Double KB Clean and Jerks, 53’s/35’s
10 Burpee Box Jump-overs, 24/20″
5/3 Muscle-ups

 

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