COMPTRAIN CLASS PROGRAMMING FREE FRIEND FRIDAY METCON: "BFF" TEAM WORKOUT (2 ATHLETES) 20:00 AMRAP: 50 WALL BALLS (20#/14#) 40 KETTLEBELL SWINGS (53#/35#) 30/24 CALORIE ROW 20 WRECK BAG OVER THE SHOULDER (70#/50#)

COMPTRAIN CLASS PROGRAMMING STRENGTH: BACK SQUAT 3 SETS OF 6 REPS METCON: "MIRACLE-GRO" 200M RUN 12/9 CALORIE BIKE 9 STRICT PRESS (95#/65#) X5

COMPTRAIN CLASS PROGRAMMING STRENGTH: SHOULDER PRESS BUILD TO A HEAVY SINGLE METCON: "MIRACLE-GRO" 200M RUN 12/9 CALORIE BIKE 9 STRICT PRESSES (95#/65#) X5

COMPTRAIN CLASS PROGRAMMING METCON: "ECOD" 3 X 4:00 AMRAP: 15 BURPEE BOX JUMP OVERS (24"/20") 21 POWER CLEANS 27/21 CALORIE ROW *REST 4 MINUTES BETWEEN AMRAPS AMRAP 1: 135#/95# AMRAP 2: 115#/85# AMRAP 3: 95#/65#

COMPTRAIN CLASS PROGRAMMING OLY: SQUAT SNATCH BUILD TO A HEAVY SINGLE METCON: "SNAKE BITE" 21-15-9 SQUAT SNATCH (95#/65#) CHEST-2-BAR PULL UPS