LiteFit
a) 12 min Emom
10 Nurpees
10 slow Bicep curl Ring Rows
12 O-H Dumbell Tricep Press 35/25lbs
12 Bent over Barbell Rows
b) 12 Min AMRAP
10 Burpees
10 Sit ups
10 Push ups
10 Air Squats
Add 2 reps each round
Rest 2 mins
10 min AMRAP
10 per leg Box step ups and bicep curls as you step up
10 Hanging knee raises
10 Box push ups
Run 400 M
Add 2 reps each round
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CrossFit
Strength
a) E2MOM 6mins
strict press 4 reps
E2MOM 8mins
split jerk 3 reps
WOD
a) 3 Rounds:
800m Run
20 Strict HSPU”