Class Strength

Every 2 minutes for 10 minutes:
3 Jerks with 2 second pause in dip and catch, building (moderate weight)

EMOM for 9 minutes:
10 Press in Split
10 Bent Over Rows
30 Second Hollow Hold into 10 Second Knee to Elbow Hold each side

CrossFit

5 Rounds for Time:
12/10 Cals Bike
8 KB Snatches each side
2 Rope Climbs

Notes:
L1: 12/8kg (sub swings as needed), two rope lowers per climb
L2: 16/12kg, climb as high as possible
Rx: 24/16kg
Rx+: Legless

Fitness

5 Rounds for time:

12/10 Cal Ski

15 Russian KB Swings

20 Sit-Ups

Notes:

L1: 12/8kg

L2: 16/12kg

Rx: 24/16kg

GC+ conditioning

Every 6 minutes for 30 minutes:

Sled push down and pull backx2 with 3 45’s/2 45’s

25 feet each direction

Row 500m

Run 200m

Group Class+ Accessories

3 Rounds
50 Banded Pull Aparts + 50 Banded Lat Pull Downs
Weighted Side Plank X30 seconds