CrossFit Sport
1. every 2′ for 10′, 10 reps back squat (50% of 1 max rep)
2. 15-12-9-6 reps of knees 2 elbows, berpees, push press
3. 100 sit ups
CrossFit Advanced
1. every 2′ for 8′, 2 hang power clean+2 push press (60% of max power clean)
2. emom 5′, 5 burpees, 2 hang power snatch
3. amrap 12′, 6 push press, 9 burpees over bar, 12 t2b
