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9 Rounds & Lean (6/11/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Build:
For Time:
9 Rounds
5 Pull Ups/14 Ring Rows
10 Double Unders/30 singles
5 Squat Cleans (65#/45#)

Add weight every 3 rounds:
Rounds 1-3 @65#/45#
Rounds 4-6 @75#/55#
Rounds 7-9 @95#/65#

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

Welded:
For Time:
9 Rounds
4 Chest to Bar Pull Ups
25 Double Unders
4 Squat Cleans (95#/65#)

Add weight every 3 rounds:
Rounds 1-3 @95#/65#
Rounds 4-6 @115#/75#
Rounds 7-9 @135#/95#

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

Warrior:
For Time:
3 Rounds
7 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (185#/125#)
3 Rounds
6 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (225#/155#)
3 Rounds
5 Chest to Bar Pull Ups
40 Double Unders
3 Squat Cleans (275#/175#)

24 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 24 minutes.

LEAN GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
3 Rounds
1K Row
20 Devil’s Press (Light Weight)
3 Rounds
100 Double Unders/200 Singles
50 Air Squats
25 Renegade Rows (each side)

35 Minute Time Cap
*If not completed within the time cap add remaining reps as seconds to 35 minutes.