GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
5 Rounds
25/20 Cal. Bike
10 Power Cleans (95#/65#)
*Add 10 cals. each round.

30 Minute Time Cap

Welded:
5 Rounds
500 Meter Row
10 Power Cleans (135#/95#)
*Add 200 meters each round.

30 Minute Time Cap

Warrior:
5 Rounds
500 Meter Row
10 Power Cleans (155#/105#)
*Add 200 meters each round.

30 Minute Time Cap

LEAN CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
South and Midtown:
5 Rounds
90 Sec. Max Burpees
90 Sec. Max Lunges
90 Sec. Max AbMat Sit Ups
90 Sec. Max Cal. Ski
90 Sec. Rest
Score = Total Completed Reps