CF
Warm-up:
500m row
-then-
AMRAP 3 Minutes
4 Squat Clean Thrusters 95/65
Row 10/8 Calories
Strength:
Squat Snatch 5×3 Drop and Reset (Start around 70%)
Metcon:
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees
Side Work:
Row 1k
Rest :60
Row 750m
Rest :60
Row 500m
Rest :30
Row 250m
Rest :30
CF LITE
Warm-up:
Same: use DB for thrusters.
Strength:
4 rounds:
10 strict press
10 goblet squats
45 sec. side plank (right)
45 sec. side plank (right)
MetCon:
12 Min Amrap:
12 KB deadlifts
12 burpees
