Class Strength

Every 2 minutes for 10 minutes:
Build to a 5RM Hang Squat Clean

CrossFit

Service Cup Workout #1:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Notes:
Time cap: 25 minutes
L1: 10/8# or perform air squats and unweighted step overs and regular burpees
L2: 14/10#
Rx: 20/14#

Fitness

For Time:
10-1
Air Squats
S/A DB Box Step Ups
Burpees
200m Run after each round

Notes:
25 minute cap
L1: unweighted
L2: 25/20
Rx: 50/35

Group Class+ Strength

6X2 Back Squat at 75%

Group Class+ Accessories

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