WOD1150- MONDAY, MARCH 19th

CF

Warm-up:
AMRAP 3 Minutes
25/20 Cal on Bike or Rower
20 Empty Bar Push Press
Burpees to Target with any remaining time

Strength:
Squat Snatch 5×3 Drop and Reset (start around 80%)

Met-Con
AMRAP 10 Minutes
4 Power Cleans 185/115lbs
8 Dumbbell Lunges 50/35s
12/9 Calorie Row or Bike

Side Work:
4 Rounds:
15 Lateral Burpees Box Jump Overs 24/20″
75 Double Unders
Rest 2:00

cf lite

Warm-up: Same as class.

Strength:
4 Rounds:
12 KB Swings
12 Ring Rows
12 HR Push-ups

Met-Con
AMRAP 10 Minutes
4 DB Power Cleans
8 Dumbbell Lunges
12/9 Calorie Row or Bike