Warm-up
3 Rounds:
200m Run
10 Squat Clean Thrusters
10 Box Jumps

Strength
In 24 Minutes Complete
“CrossFit Total”
Find 1RM Back Squat in 8min.
Find 1RM Strict Press in 8min.
Find 1RM Deadlift in 8min.

MetCon
RX
AMRAP 15 Minutes:
200m Run
12 Lateral Bar Burpees
12 Power Snatch, 115/75lbs

SCALED
AMRAP 15 Minutes:
200m Run
12 Burpees
12 Power Snatch, 95/65lbs

Side Work (optional)
6 Rounds For Time:
500m Row
Rest 1:1

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6 Single Leg KB Deadlift (each leg)
8 DB Bench Press

MetCon
3 Rounds For Time:
500m Row
Rest 2:1
(rest twice as long as it took you to row)

Accessory
3 Rounds:
45sec. Right Side Plank
Rest 1min.
45sec. Left Side Plank
Rest 1min.

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