CF

Warm-up:
Run 400m
30 Empty Bar Romanian Deadlifts
Run 400m

Strength:
Squat Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

Metcon:
4 Rounds:
25 Pull Ups
25 Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90
*Goal is not to drop bar!

Scaled Weights:
R1 – 65/45lbs
R2 – 75/55lbs
R3 – 95/65lbs
R4 – 115/75lbs

Sidework (optional):
3 Rounds:
25 Ring Dips for time
Rest :90

CF LITE

Warm-up:
Same as class.

Strength:
5 sets:
12 Alt. DB Snatches
100m Jog

Metcon:
4 Rounds:
25 Pull Ups or Ring Rows
25 Goblet Squats
Rest 90 seconds.