CF

Warm-up:
1000m Row or 2k Bike
-then-
20 Empty Bar Goodmornings
20 Air Squats
20 PVC Passes

Strength:
Deadlift 3X12 @ 60 percent
Fast smooth quality reps.

Metcon:
"Nancy"
5 Rounds For time:
400m Run
15 Overhead Squats (95/65)

CF LITE

Warm-up:
Same as class.

Strength:
3 Rounds:
12 Double KB Deadlift
12 Hanging knee raises
Rest 1 min.

Metcon:
5 Rounds For time:
400m Run
15 Goblet Squats