CF

Warm-up:
3 Steady Rounds:
20 Calories on Bike or Rower
:30 Nose and Toes hold
10 Hang Squat Cleans w/ barbell

Strength:
Back Squat 5×3 (Start around 80%)

Metcon
12-10-8-6-4-2
Squat Snatch 115/85lbs
Bar Muscle Ups
Box Jump Overs (30/24)

*scale bar muscle-ups to burpee pull-ups & step down on box jump overs

Side Work:
AMRAP 4 Minutes x 3
Ski 16/12 Calories or Row Calories
16 Single Arm Overhead Squats 50/35lbs
(8 each arm)
Rest 2:00

CF LITE

Warm-up:
Same as class. Use light DB for Squat Cleans

Strength:
Option 1: Same as class but less weight.
Option 2: 5x5 of heavy DB Front Squats

Metcon:
12-10-8-6-4-2
DB Snatch x 2 ( 24-20-16..etc.)
Burpee Pull-ups or Ring Rows
Box Jump Overs