LiteFit
Warm Up
a) 200m Run 50 Air squats 3X
b) Part 2 15 min cap
100 DB thrusters for time
1 DB switch hands every rep
Every 2 minutes 7 wall balls
c) Part 3 10-8-6-4-2, 15 min cap
Diamond pushups
Box Jumps
Situps
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CrossFit
Warm Up
a) Mobility Warm up
Shoulders
https://www.youtube.com/embed/q0Elx93duAA?start=118&feature=oembed
Strength
a) Snatch
Every 90sec
2×3 63%
2×2 73%
2×1 83%
2×2 78%
2×3 73%
WOD
a) 10min EMOM
4 Power Snatch 135/95lbs + 3 M-ups
or (4 Strct CTB)