LiteFit
a) 9 min EMOM
50 sec DB bicep curls
50 sec Ring Dips
50 sec Double unders
b) 10 push-presses
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating)
30 kettlebell swings
20 front squats
10 push-presses
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CrossFit
a) “Every 90sec 4 sets
3 touch and go power clean
Every 90 sec 4 sets
2 touch and go power clean
Every 90 sec 4 sets
1 Power clean
b) 15min EMOM
1. 5 Power Cleans 155/105lbs + 20 Double unders
2. 8 CTB Pullups
3. 1min Rest