CF

Warm-up:
10 Minute Steady Bike
Then
Floss Ankles and Quads

Strength:
Back Squat
Find your 1RM

Metcon:
AMRAP 9 Minutes
8 Chest to Bar
Bike 12/8 Calories

Side work:
For Time:
25 Sandbag Cleans 150/100lbs

CF LITE

Warm-up:
10 Minute Steady Bike
Then
Floss Ankles and Quads

Strength:
Back Squat
Find your 1RM or build to heavy single.

Metcon:
AMRAP 9 Minutes
8 Ring Rows
Bike 12/8 Calories