Warm-up/Primer
RX
AMRAP 4 Minutes:
40 Wallballs, 20/14lbs
15 Lateral Burpees over Rower
Max Calorie Row in remaining time

SCALED
AMRAP 4 Minutes:
40 Wallballs, 14/10lbs
15 Burpees
Max Calorie Row in remaining time

Strength
Squat Snatch 6x2 @85%+
(drop and reset)

MetCon
RX
4 Rounds For Time:
15 Wallballs, 20/14lbs
15 DB Push Press, 45/25lbs
15/10 Calorie Bike or Row
(RX+ 55/35lb DB push press) 

 SCALED
4 Rounds For Time:
15 Wallballs, 14/10lbs
15 DB Push Press, 35/15lbs
15/10 Calorie Bike or Row

Competition Side Work
8 Rounds For Time:
400m Run
Rest 30sec.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
16 Weighted Step-ups w/ DB's
30-45sec. Lunge Hold (each leg)

MetCon
5 Rounds For Time:
10 Strict Pull-ups
15 Wallball
100m Run

Accessory
Accumulate 4 Minutes:
Superman Hold
(10min. cap)

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