- STRENGTH:
8min EMOM:
5 Front squats from the ground @ 65%
- METCON:
3 Rounds For Time:
18 KB Snatch (9R+9L)
9 Handstand push ups
6 Burpee Bar Muscle Up
- CFP LITE:
3 Rounds For Time:
18 KB Swings
9 Seated KB press
6 Burpee Box jump overs
- CFP PERFORMANCE:
Accumulate 150 Cal Row
1: Max efort Cal Row
2: 15 Wall-balls
*You will work on accumulating 150 cals on the rower in an emom fashion. Odd minutes Max cal row until you reach 150 cals. Even minutes 15 wall-balls and rest remainder of the minute.
