CF

Warm-up:
5 Steady Rounds:
Row 250m
12 Pull Ups
6 Goblet Squats 53/35lbs

Strength:
Front Squat 5×3 (Start around 85%)

Metcon:
3 Rounds:
20 Wallballs (30/20)
30 Ab-mat Sit-ups
20 Kipping Ring Dips

Side Work (optional):
4 Rounds:
2 Minute Row for Calories
2 Minute Bike for Calories
Rest 2:00

CF lite

Warm-up:
Same as class. Sub ring rows and lighter goblet squats.

Strength:
4 Rounds:
12 DB Front Squats
12 DB Rows (Left)
12 DB Rows (Right)
45 sec. Plank Hold.

Metcon:
3 Rounds:
20 Wallballs
30 Ab-mat Sit-ups
20 Banded Ring Dips or Bench Dips