CFO Class: MetCon

3 Rounds for time:

100 Double unders
20 Overhead squats 95/65 lbs
20 DB snatch 50/35 lbs

With the open around the corner, we want to approach today at a controlled pace, making sure we leave some effort in the tank. We don’t want to necessarily go for the best time today, but rather quality movement and sustainable pace.


3 x 1,000m Row @ RPE 7
1min rest
Strength Accessory

3 sets:

10 Single Legged Dumbbell Deadlifts
10 Dumbbell Bench Press
21 Weighted Hip Extensions