WOD
Every 2:00 for 10:00:
1 Front squat + 1 Push Press + 1 Thruster

*Add weight every 2:00 until a heavy 2 rep
*No racks

Then,

Complete 3 rounds for time of:
400 Meter Run
12 Thrusters (M: 115/75 lbs)

CF LITE
In teams of 2, complete as many rounds as possible in 25:00 of:
30 Dumbbell Snatches (M: 55 lbs, W: 35 lbs)
30 Pull Ups
30 Wallballs (M: 20 lbs, 14 lbs)

*Every 2:00 both teammates have to stop and do 3 burpees.
*One person works at a time.

Next Level Challenge

Athletes, for the next 6 weeks you will count your macros OR use CFIV’s tray method and workout hard to improve your body composition and overall fitness. You will work in teams to be accountable to each other and have fun team rivalries.

Today is the day! Are you ready to take your fitness to the next level…