CF

Mobility:
500m Row
-then-
2 min pigeon each side

Warm-up:
AMRAP 4 Minutes
3 Squat Cleans 95/65lbs
6 Bar Facing Burpees

Strength:
5×3 Squat Clean @ 80% or 80%+

Metcon:
4 Rounds:
Row 500m or Bike 1.5k
30 Overhead Squats 75/55lbs

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
15 Goblet Squats
15 HR push-ups
15 Ring Rows

Metcon:
4 Rounds:
Row 500m or Bike 1km
30 Goblet Squats