LITEFIT CLASS
a) For time
50 DB push press
50 dumbbell lunges
50 jumping pullups
50 box jumps
50 dumbbell snatch
50 burpee to target
cap 25 mins
every 90 sec stop and do 5 wall balls
b) 10 min emom
10 barbell bent over rows
10 ring dips
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CROSSFIT CLASS
Warm UP
4min EMOM Alternating
Biceps openers 5/5/5
Triceps openers 5/5/5
E2M 10min
5×10
Strict Press
-Then-
Every minute on the minute for max rounds
1 KB snatch (55#/35#)
1 Burpee
Add 1 rep to the movements each successive minute, continue until failure