CrossFit:

Strength:

Thrusters- 3x5 (135/85#) - Add weight if you can

Metcon:

For reps

4 Rounds

30 sec V Ups

30 sec Rest

30 sec HR Push ups

30 sec Rest

30 sec Hang Squat Cleans (95/65#)

30 sec Rest

Crossfit Light:

1.

For time

1000m Row

2.

13 min AMRAP

12 Single Arm DB Thrusters (35/25#) - 6 each arm

6 Burpees

On minutes 3, 6, 9, and 12 stop and hold a 30 sec plank. Pick up where you left off after the plank.