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Cardio Core class is 5pm today!

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Warm up:  2 rounds (10 min time cap)

Cul da sac run

10 leg swings (each direction)

15 Air Squat

10 Pull-up or 15 RIng Row

Strength:  Front Squat 

3×3

  • 12 minute time cap

Metcon:  5 Rounds of AMRAP 3

3 Power Clean 95/63#

6 Ball Slam

9 AIr Squat

  • 1 min rest between rounds
  • RX + option
    • Round 2:  115/73#
    • Round 3  135/93#
    • Round 4  155/103#
    • Round 5  165/113#
  • Pick up where you left off for scoring
  • Post total rounds and reps to the board

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Cardio Core: 

AMRAP 8
8 Renegade Row (L+R=2)
6 DB Cleans
4 DB Thrusters

rest 2

AMRAP 8
10 Cal Bike
10 Cal Row
10 DB Bench Press

rest 2

AMRAP 8
100m run
16 Alt. DB Snatches 50/35

rest 2

AMRAP 6
Band around your ankles
*Facing the logo, side step the length of the rig. Stay LOW! Booty should be burning