CF

Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders

Strength:
Back Squat
5×2 @90%+

Metcon:
50-35-20
Wallballs 20/14lbs
Push Ups
Calorie Row

Side work:

A. Gymnastics
Build to 1RM Weighted Strict Pull Up
-Then-
Complete 30 Reps at 50%

B. Accessory
For Time
D-Ball/Sandbag Carry
20×50′ 150/100lbs
50′ increments must be completed Unbroken

CF LITE

Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders

Strength:
Back Squat
5x5

Metcon:
40-20-10
Wallballs
Push Ups
Calorie Bike