CF

Warm-up:
Bike or Row 75 Calories

Strength:
Deadlift
4×4 @72.5-82.5% of 1RM

Metcon:
Every 4:00 for 20 Mins
30 Bar Facing Burpees
Row or Bike for Calories.
Score is total number of Calories.

Sidework (optional):

A. Gymnastics
5 Rounds:
12/8 Calorie Bike
7 Ring Muscle Ups
Rest 2:00

B. Accessory
3 Rounds:
100 Double Unders
15 Double Dumbbell Squat Snatch 35/25lbs
Rest :90

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10 Mins:
10 KB Sumo Deadlift Highpulls

Metcon:
Every 4:00 for 20 Mins
25 Burpees
Row or Bike for Calories.
Score is total number of Calories.