CF

Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Bike or Rower
10 Overhead Squats 45/35lbs

Strength
EMOM 10:00
1 Squat Clean and Jerk @ 70-80%

Metcon
3 Rounds:
40 Wallballs 20/14lbs
400m Run

Flush
20-40 minutes on the bike at a comfortable pace.

CF LITE

Warm-up:
Same as class. Use PVC pipe for OHS

Strength:
EMOM 10:00
5 DB Squat Clean + Jerk (use a challenging but manageable weight)

Metcon:
5 Rounds:
20 Wallballs
200m Run