CF

Warm-up:
4 Steady Rounds:
15/10 Calorie Row or Bike
10 Dumbbell Front Squats
20 Ab-mat Sit Ups

Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM

Metcon:
3 Rounds:
25 Thrusters 45/35lbs
25/20 Calories on Rower or Bike

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

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10:00
7 KB Swings (moderate to heavy)

Metcon:
3 Rounds:
25 DB Thrusters
25/20 Calories on Rower or Bike