METCON MONDAY IS BACK!!!!
Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
5 Strict CTB Pull-ups
5 Kipping CTB Pull-ups
5 Wall Walks
Rest 90sec.
(RX+ 50ft. HS walk)
MetCon 1
5 Rounds For Time:
10 Deadlifts, 205/135lbs
10 Burpee Box Jump-overs, 24/20″
-rest 5min. then-
MetCon 2
4 Rounds For Time:
10 Hang Power Cleans, 155/105lbs
20 Wallball, 20/14lbs
-rest 5min. then-
MetCon 3
3 Rounds For Time:
15 Overhead Squats, 95/65lbs
15 Toes-to-Bar
Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs
CF LITE
Warm-up
Same as Class
MetCon 1
5 Rounds For Time:
10 KB Deadlifts
10 Burpee Over Box
-rest 5min. then-
MetCon 2
4 Rounds For Time:
15 DB Hang Cleans
15 Wallball
-rest 5min. then-
MetCon 3
3 Rounds For Time:
20 Goblet Squats
20 Hanging Knee Raises
