GROUP CLASS WORKOUT
Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig
Skill: 10 minutes
Handstand or Muscle Up Work
MetCon:
Build:
15 Minute AMRAP
2 Rounds
12 Banded C2B Pull Ups
40 Air Squats
2 Rounds
10 Power Snatches (95#/65#)
20 Box Jumps (24”/20”)
Welded:
15 Minute AMRAP
2 Rounds
4 Bar Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)
Warrior:
15 Minute AMRAP
2 Rounds
4 Ring Muscle Ups
20 Alt. Pistols
2 Rounds
10 Power Snatches (135#/95#)
20 Box Jumps (24”/20”)
LEAN CLASS WORKOUT
Warm Up:
2 Rounds
20 Step Ups
20 KBS
2 laps around the rig
South Lean:
4 Rounds
1500 Meter Row
30 Air Squats
10 Burpees
38 Minute Time Cap
Midtown Lean:
For Time:
100/80 Cal. Bike
100 Plate G2OH (45#/25#)
100 Sit Ups
100 Burpees
100 Air Squats
100/80 Cal. Row
38 Minute Time Cap