CF

Warm-up:
8 Minute Steady Bike or Row
-Then-
5 mins of Hamstring and Quad Stretch

Strength:
Back Squat 5×3 @80%

Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

Sidework (optional):
Chest to Bar Pull Ups
3×9
5×6
7×3
100m Run between sets

CF LITE

Warm-up: Same as class.

Strength:
3 Rounds:
15 Goblet Squats
15 Ring Rows
15 Goodmornings

Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Hanging Knee Raises
15 Kettlebell Swings