CF
Warm-up:
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower
Strength:
Find 1RM Snatch
Metcon:
For Time (10 minute cap):
50 Burpee Box Jump Overs (24/20) *Box Facing, No Hands
50 Single Arm Dumbbell Clean and Jerk (50/35) *Switch hands anytime
50 Handstand Push-Ups
This is a test, try to get as far as you can!
Sidework (optional):
AMRAP 9 Minutes
Run 200m
3 Rope Climbs
CF LITE
Warm-up:
Same as class.
Strength:
EMOM 10 mins:
10 KB Swings
Metcon:
10 Minute AMRAP:
25 Burpee Box Jumps
25 Single arm DB clean and press (switch anytime)
25 HR Push-ups
