Crossfit:

Strength:

Front Squat- 4x5 Start @ 65% or (185/115)

Deadlift- 3x5 @ 65% or (235/135) no touch and go

Strict Press- 4x5 Start @ 65% or (105/65)

Crossfit Light:

14 min AMRAP

12 Front Rack DB Squats (35/25)

8 Knee Raises

12 DB Push Press (35/25) - 6 per arm