LiteFit
a)15 min cap
Row 500-400-300-200-100m
Front Squat 10-9-6-4-2 95/65lbs
b)10-1
DB burpee over bar
Knees to elbows
_____________________________________
CrossFit
a)Every 90 sec x7 sets
1 Squat clean, build to a max
b)15min EMOM
200m Run
10-12 Dips
8-10 Front Sqat 95/65lbs
10-12 Bent over row”