Don’t forget, tonight at 6:30pm your CF Thermal coaches will do a Q+A for the upcoming nutrition challenge. This is in place of the 6:30pm class time, so if you want to hit the workout today, come before the 6:30 class. The Forge will also be open at 6:30pm.
For the metcon, each person will start on a different station and attempt to get as many reps or calories for that station. After 60 seconds, rotate to the next station. While groups of 4 are ideal, you can still be a team of 2 or 3 – simply leave one or two stations empty and rotate in the same order.
Strength
Push Press
3,3,3,3,3
Conditioning
In groups of 4, AMRAP in 60 seconds at each station for a total of 3 rounds:
Row (calories)
Thrusters, 115/75#
Toes to bar
Wall ball shots, 20/14#
