CF

Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Push Ups
15 Calorie Row or Bike

Strength:
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM

Metcon:
8 Rounds:
12 Walking Lunges
9 Toes to Bar
6 Power Cleans 135/95

Flush (optional):
20-40 minutes on the bike or rower at a comfortable pace.

Cf lite

Warm-up:
Same as class. Sub OHS bar with PVC pipe.

Strength:
EMOM 10:00
8 Alt. DB Snatches (4 each side)

Metcon:
8 Rounds:
12 Walking Lunges
9 Hanging Knee Raises
6 DB Power Cleans (moderate)