CrossFit WOD (workout of the day)
FSQ/PP 10 x 2
then
DB Lunge 40’: High Carry (2 x #50/#35)
DB SN 1/1 x 10 (#50/#35)
DB Lunge 40’: High Carry
Push Press: 10 AMRAP:
15 Minutes

CrossFit LT Class (less technical)
“MOSZER”
9 Rounds for Time
300 meter Run
6 SQ to target
6 Pull-Up/ (sub RR)
6 Box Jumps (20/24”)
6 Burpees
6 Ab mats
6 Lunges
6 KBSW (24/16 K)
Wear a weight vest (20/14 lb)
then
Weighted step ups
5 R/5 L (use 1 KB)
5 rds*
20 Hanging K2C after each round