Crossfit:
Strength:
Front Squat- 4x3 - Start @ 60% First rep is paused for 2 sec at the bottom
Metcon:
12 min EMOM
Odd- 7 Ring Dips or Ring push ups
Even- 4 Leg Raise Negatives
Crossfit Light:
5 Rounds each for time
150m Run
10 Push ups
16 Hang Snatch (35/25)
Rest 2 min between rounds