“Claudia”
Warm-up
Arm/Leg Swings
250m Row
2 rounds of:
1:00 in bottom of Squat
10 KB Swings
20 Walking Lunges
250m Row
2 rounds of:
1:00 in bottom of Squat
10 KB Swings
20 Walking Lunges
Weightlifting
Back Squat (Work up to a new 1-rep max)
Metcon
Claudia (Time)
"Claudia"
5 RFT
20 KB Swings 53/35#
400m Run
5 RFT
20 KB Swings 53/35#
400m Run
