LiteFit
a) 1 Burpee- 9 Kb swings
2 B-8 swings
3B-7 swings
4b-6 swings
5 B- 5 swings
6b-4 swings
7 B- 3swings
8 B-2 swings
9 B- 1 swing
Repeat in opposite direction 9 min T/C
b) 14 min AMRAP 2-4-6-8-10
Wallball
KB swing
Dubs
c) 14 min EMOM
Airdyne 10 cal
15sec L sit hanging
10 Box HSPU
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CrossFit
Skill Warm Up
a) Toes to Bar
Block 1 Strength
a) squat clean
every 2 mins x 7 sets
5 reps
b) Team WOD
3-man team
Run 400m
300x Thrusters (75#)
Run 400m
150x Pull-ups
Run 400m as a team
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Run as a team, partition the thrusters/pull-ups as necessary.