14.jpg

Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
15 Box Jumps (step down)
15 Dual DB Overhead Walking Lunges

Strength
Find 1RM "MisFit Snatch Complex"

RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

SCALED
Power Snatch + Overhead Squat + Hang Squat Snatch

MetCon
For Time:
50 CTB Pull-ups
50 Thrusters, 75/55lbs
50/30 Calorie Bike

SCALED
-standard pull-ups
-empty bar thrusters

Side Work (optional)
AMRAP 2 Minutes x3:
20 Box Jump-overs, 24/20″
Max Rep D-ball Cleans, 150/100lbs
2min. Rest Between AMRAP's

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
6-8 Strict Pull-ups
10 Russain Step-ups (each leg)
60sec. Jump Rope Practice

MetCon
For Time:
50 HR Push-ups
50 Wallball
50/30 Calorie Row

IMG_2217.JPEG