Class Strength

Every 2 minutes for 10 minutes:
Build to a 4RM Hang Squat Clean

CrossFit

3 Rounds for Time:
15 Burpee Box Jump Overs
400m Run

Notes: 15 min cap
L1: no box
L2: 20"
Rx: 24/20"

Group Class+ Strength

6X3 Back Squat at 75%

WZA Athletes:
Every 2 minutes for 12 mintues:
3 Power Snatch Singles, @70% of Power Snatch

EMOM for 12 minutes:
12/10 Cals Bike

Directly into

800m Run

Group Class+ Accessories

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