CF

Warm-up:
3 Rounds:
200m Row or 10 cal on bike
15 Wall Ball
15 Box Jumps (step down)
15 PVC passes

Strength:
5X4 Push Press (AHAP)

Metcon:
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Side Work (optional):
5 Rounds:
20 Calorie Sprint on Bike
Rest 1 min

CF LITE

Warm-up:
Same as class.

Strength:
5 Rounds:
10 DB Push Press
45 sec. plank hold.

Metcon:
For Time:
1000m Row
50 DB Thrusters
30 Pull-ups or Ring Rows