8:30am Lite N Tite
Turkish Get Up– 3×3 each side.

WOD:

5 min AMRAP
12/10 cal Row
10 Burpee DB SN

2 min rest

5 min AMRAP
Max calories Bike

2 min rest

5 min AMRAP
25 Air squats
15 OH plate sit-ups

9:30am and 10:30am Regular CrossFit
Strength:

10 min to find max weight of :
2 FS+ 1 Jerk
From floor, squat clean counts as 1 FS

WOD:

Partner WOD- 18 min AMRAP
P1 does:
2 rds
100 m run
10 Burpee DB Snatch

While P2: Row for calories

score= total calories

Lv1: 25/15
Lv2: 40/25
Lv3: 50/35

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