CF

Warm-up:
AMRAP 4 Minutes
40 Wallballs 20/14lbs
20 Burpees to a Target

Strength:
6×2 Snatch at around 75-85%
*Drop and reset each rep

Metcon:
6 Rounds:
Run 200m
16 Kettlebell Swings 53/35lbs
8 Chest to Bar Pull-ups

Side Work (optional):
4 Rounds:
Bike 60/40 Calories
Rest 2:00

CF lite

Warm-up:
Same as class.

Strength:
4 Rounds:
10 DB Rows Left Arm
10 DB Rows Right Arm
15 Med-ball sit-ups
20 Weighted DB step-ups

Metcon:
6 Rounds:
Run 200m
16 Kettlebell Swings
8 Pull-ups or Ring Rows