Read: How To Get the Most Out of CrossFit Group Classes

Eat (or don’t):  Coconut Flour v. Almond Flour

Warmup
Dynamic Athletic Movement

3x
5 Pull-ups
10 Crossover Push-ups
5 Stall Bar Leg Raises
10 Alternating Goblet Lunges

Lift
Levels 2-4
5-5-5+
Squat
(65-70-75%)
Max reps last set

Levels 0/1
5×5
Double Kettlebell Front Squat
Max reps last set

Conditioning
“Karen”
AFAP
Levels 3/4
150 Wall Balls (20/14)
L4 – 10 minute limit
L3 – 12 minute limit

Level 2
120 Wall Balls
12 minute limit

Level 0/1
100 Wall Balls
12 minute limit