RETEST WEEK!
CF
Warm-up:
2 Steady Rounds:
750m Row
20 Push Press w/ Empty Bar
Strength:
Find 1RM Split Jerk
Metcon:
RX
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/125lbs
5 Muscle Ups
Scaled
AMRAP 20 Minutes
50 Double Unders or 100 Single Unders
5 Squat Cleans 135/95lbs
10 CTB Pull-ups
Sidework:
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3
CF LITE
Warm-up:
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar
Strength:
4 Rounds:
12 DB Row (right)
12 DB Row (left)
24 Body weight step-ups (20" box)
Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Pull-ups or Ring Rows
100m Jog
