LiteFit
a) 10 min Time Cap
5-5-10-10-15-15-20-20…
KB swing
Push ups with hands on the handle
b) 21 Min AMRAP
400m Run
20 Wall Balls
20 Box Jumps
20 BF sit ups
20 Push ups
400m Run
20 Push ups
20 BF sit ups
20 Box jumps
20 Wall Balls
10 Walking Lunges at the top of every 3 mins
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CrossFit
Warm Up
Mobility Warm up
Hips
https://youtu.be/JBHzXF-mVjY?t=1m56s
a) snatch
Every 90sec
2×3 60%
2×2 70%
2×1 80%
2×2 75%
2×3 70%
b) Isabel
30 Snatches for time