CF

Warm-up:
800m Run or 1500m Row
then
4 mins of Calf and Ankle Mobility

Strength:
Back Squat
4×5 @75%

Metcon:
2 Rounds:
Row 2k
50 Thrusters 45/35lbs

Sidework (optional):
A. Gymnastics
50 Strict Pull Ups
For Quality reps. Focus on range of motion, not just minimum Chin over Bar.

B. Accessory
3 Rounds:
20/12 Calorie Bike
10 D-ball Cleans

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
10 Goblet Squats
10 DB Rows (right)
10 DB Rows (left)
10 weighted ab-mat situps

Metcon:
2 Rounds:
Bike 4k
40 DB Thrusters