Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
20 Russian KB Swings, 70/53lbs
20 Burpee Box Jump-overs, 24/20"
Strength
4 Rounds For Reps:
1min. Max Back Squats @60%
Rest 3min.
MetCon
AMRAP 7 Minutes:
10 Front Squats, 115/75lbs
5/3 Bar Muscle-ups
(RX+ 135/95lb front squat)
Side Work (optional)
6 Rounds For Time:
12 Calorie Assault Bike
10 KB Snatch, 53/35lbs
8 CTB Pull-ups
Rest 2min.
*Alt. arms for snatch each round.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
20 Banded Leg Curls
10 Barbell Roll-outs
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)
MetCon
AMRAP 7 Minutes:
10 Goblet Squats
10 Calorie Row
