Monday
Strength:
Back Squat 4×6 (building)
Metcon: For Time
“Rx”
10 Rounds
5 TTB
7 Burpees
9 Air Squats
“Fundamental- Ring Rows”
Tuesday
Strength: Superset Strict Press + Deadlift 5×5 (building)
Metcon: For Time
“Rx”
21-15-9
Cal Row
S2OH (115/75)
“Intermediate” (95/65)
Wednesday
Strength: 10EMOM 1 Power Snatch (building)
“Fundamental” – 3 Hang Power Snatch
Metcon:
20AMRAP
40 Cal Row
40 Wall Balls (20/14)
30 Cal Row
30 Burpees
20 Cal Row
20 Pull-Ups
10 Cal Row
10 Snatch (115/75)
Thursday
9EMOM
Min 1: :40 Bike
Min 2: :40 HS Walk or HS Hold
Min 3: :40 Row
*or ski erg
Metcon: For Total Reps
Tabata KB Swing (53/35)
Rest 1min
Tabata DU’s
Rest 1min
Tabata Sit-ups
Rest 1min
Tabata Lunges
Rest 1min
Tabata MB Twists (20/14)
Friday
2 OPTIONS:
1. Class programmed “flush out” TBD depending on 20.5 announcement
2. Open WOD 20.5
Saturday
OPEN WOD 20.5 – CF Open Finale with cocktails and food from MUSH
9am, 10, and 11am classes will run 20.5 heats like Friday Night Lights.
Sunday
Programmed depending on last open wod 20.5
