WARM UP:
4 Rounds:
40/20 on machine
3 rounds:
8 Jump Squats
8 Sit Ups

STENGTH:
None

CROSSFIT:
5 Rounds:
5 Front Squats 155/105
5 Box Jumps 30/24
Rest 2 Minutes
5 rounds:
6 Push Jerks 155/105
3 MU/6 C2B / 9 PU / 12 Ring Rows

CROSSFIT LEAN:
20 Minute AMRAP

Single Arm DB OH Squat 50/35
Burpee over DB
1-1-1
2-2-2
3-3-3
etc..