- METCON:
3 Rounds For Time
800m Run
3 Rope Climb
12 Thrusters 40/30kg
- CFP LITE:
3 Rounds for time:
400m run
15 ring rows
10 wallballs
- MIDLINE:
3 Rounds
20 Med Ball Sit Up
20 Russian Medball Twists
20 Hollow Rocks
- CFP PERFORMANCE:
3 Rounds for time:
10 Hang power cleans @ 60%-70% of 1RM clean and Jerk
12 Chest to bars
1min Max cal Row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds
12 Shoulder to overhead @ above weight
12 Toes to bar
1min Max cal row
REST 3min (REST an extra 2min after last round – 5min total)
30 Burpee muscle ups for time
- CFP+:
Open gym
Choose a weakness and work on it.
