Warm-up
1000m Row
-then-
3 Rounds:
8 Pull-ups
8 KB Swings
Strength
Strict Press 1×6 @65%, 1×6@75%, 1xAMRAP @80%
Metcon
RX
5 Rounds For Time:
3 Power Cleans, 185/125lbs
6 Front Squats, 185/125lbs
200m Row
SCALED
-155/105lb barbell
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. AMRAP 2 Minutes x3
Max Reps Strict Ring Dips
(rest 2min. between AMRAP's)
B. Ring Pull Down + Transition 5x4
(rest 2-3min. between sets)
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8 Pause Goblet Squats
45sec. Push-up Hold
10 DB Row (each arm)
45sec. Push-up Hold
MetCon
10 Rounds For Time:
5 DB Power Cleans
5 DB Front Squats
100m Run
