OPEN GYM 3-6pm
Warm-up
5 Rounds:
300m Row
15 Pull-ups
10 Goblet Squats
Strength
Front Squat 5×3 @85%+
MetCon
RX
3 Rounds For Time:
10 Power Cleans, 165/110lbs
15 Box Jump-overs, 24/20"
SCALED
3 Rounds For Time:
10 Power Cleans, 115/75lbs
15 Box Jump-overs, 20/16"
Competition Side Work
Alternating EMOM for 16 Minutes:
Max Rep Strict Pull-ups (3-12 reps)
20 Calorie Row
CF LITE
Warm-up
Same as class
MetCon
For time:
2k Bike
75 KB Swings
1k Row