06 June 2016 6 June 2016
Monday 6 June 2016 '06 June 2016'

1385910_4863680848298_1843818045_nBase

1. Warm-up (done with class)
AMRAP 4 Minutes:
10 Calories on Rower
10 Tall Box Jumps

2. Strength
Back Squat 4×5 @70%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
AMRAP 12 Minutes:
12 Front Squats 95/55lbs
9 Lateral Bar Burpees
6 Ring Rows
6 Bench Dips

Level 1

1. Warm-up (done with class)
AMRAP 4 Minutes:
10 Calories on Rower
10 Tall Box Jumps

2. Strength
Back Squat 4×5 @70%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
AMRAP 12 Minutes:
12 Front Squats 135/85lbs
9 Lateral Bar Burpees
6 Chest to Bar Pull-ups
6 Ring Dips

Level 2

1. Warm-up (done with class)
AMRAP 4 Minutes:
10 Calories on Rower
10 Tall Box Jumps

2. Strength
Back Squat 4×5 @70%
No oly’s belt or sleeves. Clean up your movement.

3. Met-Con
AMRAP 12 Minutes:
12 Front Squats 165/110lbs
9 Lateral Bar Burpees
6 Bar Muscle Ups

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