CF
Warm-up
3 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower
Strength:
Find 1RM Snatch
Metcon
For Time:
50 Burpee Box Jump Overs 24/20″ (box facing)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs (Switch hands anytime)
50 Handstand Push-Ups
*10 Minute Cap
Sidework:
AMRAP 9 Minutes
Run 200m
3 Rope Climbs
CF LITE
Warm-up
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower
Strength:
Find 1RM Snatch
Metcon
For Time:
50 Burpee Box Jump Overs
50 Single Arm Dumbbell Clean and Jerk (Switch hands anytime)
50 HR Push-Ups
*10 Minute Cap
