COMPTRAIN CLASS PROGRAMMING METCON: "HOT SAUCE" AMRAP 3: 21/15 CALORIE ROW 21 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (75/55) REST 3 MINUTES AMRAP 3: 18/13 CALORIE ROW 18 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (95/65) REST 3 MINUTES AMRAP 3: 15/11 CALORIE ROW 15 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (115/80) REST 3 MINUTES AMRAP 3: 12/9 CALORIE ROW 12 LATERAL ERG BURPEES MAX OVERHEAD SQUATS (135/95)

COMPTRAIN CLASS PROGRAMMING METCON: "JUMP CITY" FOR TIME: 1 ROUND: 800 METER RUN 80 DOUBLE UNDERS 21 HANG POWER CLEANS (135/95) 2 ROUNDS: 400 METER RUN 40 DOUBLE UNDERS 15 HANG POWER CLEANS (135/95) 3 ROUNDS: 200 METER RUN 20 DOUBLE UNDERS 9 HANG POWER CLEANS (135/95)

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER SNATCH HEAVY SINGLE METCON: "RANDY" FOR TIME: 75 POWER SNATCHES (75/55)

COMPTRAIN CLASS PROGRAMMING METCON: "BARBED WIRE" 4 ROUNDS: 400 METER RUN 20 PULL-UPS 30 PUSH-UPS 40 ABMAT SIT-UPS 50 AIR SQUATS

COMPTRAIN CLASS PROGRAMMING STRENGTH: POWER CLEAN + FRONT SQUAT + PUSH JERK BUILD TO A HEAVY COMPLEX METCON: "WISE MEN" AMRAP 3: MACHO MAN (135/95) REST 3 MINUTES AMRAP 3: MACHO MAN (155/105) REST 3 MINUTES AMRAP 3: MACHO MAN (185/135) 1 MACHO MAN COMPLEX: 3 POWER CLEANS, 3 FRONT SQUATS, 3 PUSH JERKS

COMPTRAIN CLASS PROGRAMMING METCON: "FAMILY FUED" AMRAP 25: 50 METER PROWLER PUSH (95/45) 100 METER WRECK BAG RUN (50/30) 200 METER RUN CLASS DIVIDES INTO EVEN TEAMS

COMPTRAIN CLASS PROGRAMMING METCON: "FIRE ALARM" FOR TIME: 3 ROUNDS OF BERGERON BEEP TEST 50/35 CALORIE ROW 3 ROUNDS OF BERGERON BEEP TEST 50/35 CALORIE ROW 3 ROUNDS OF BERGERON BEEP TEST 1 ROUND OF BERGERON BEEP TEST: 7 THRUSTERS (75/55) 7 PULL-UPS 7 BURPEES

COMPTRAIN CLASS PROGRAMMING METCON: "PUMPED UP GAME CHANGER" 21-15-9: DEADLIFTS (275/185) BOX JUMP (30/24)

COMPTRAIN CLASS PROGRAMMING METCON: "FOUL BALL" 3 ROUNDS: 800 METER RUN 30 WALL BALLS (20/14) 30 ALTERNATING DUMBBELL SNATCHES (50/35)

COMPTRAIN CLASS PROGRAMMING METCON: “LIMITLESS” TEAMS OF 3: AMRAP 7: 100/70 CALORIE ASSAULT BIKE MAX CLEAN AND JERKS (135/95) REST 3 MINUTES AMRAP 6: 80/60 CALORIE ASSAULT BIKE MAX POWER SNATCH (115/80) REST 3 MINUTES AMRAP 5: 60/40 CALORIE ASSAULT BIKE MAX THRUSTERS (95/65)