• WORKOUT OF THE DAY:
  5 Rounds:
  5 Hang squat cleans
  5 Front squats
  5 Shoulder to overhead
  Load: 45/30kg
• CROSSFIT LITE:
  5 Rounds:
  5 medball cleans
  5 medball front squats
  5 burpees

• WORKOUT OF THE DAY:
  2 Rounds:
  400m run
  15 Push press 40/30kg
  12 Toes to bar
  Rest 5mins
  *Each round for time
• CROSSFIT LITE:
  2 Rounds:
  200m run
  12 Push presses 30/20kg
  10 Hanging knee raises
  Rest 5mins
  •Each round for time

• WORKOUT OF THE DAY:
  3 Rounds:
  50 Air squats
  50 Abmat sit ups
  25 Pull ups
  10 Box jumps 75/60cm
• CROSSFIT LITE:
  3 Rounds:
  25 Air squats
  25 Abmat sit ups
  15 Jumping pull ups
  10 Box step ups 60/50cm

• WORKOUT OF THE DAY:
  10min AMRAP:
  8 Toes to bar
  8 DB Thrusters
  8 DB Walking lunges
• CROSSFIT LITE:
  10min AMRAP:
  8 Knee raises
  8 Wallballs
  8 Walking lunges
• SWEATFEST:
  20min AMRAP:
  Row 200m
  Rest 1:1

• WORKOUT OF THE DAY:
  14min AMRAP:
  3 Power snatch 60/40kg
  1 Muscle up
  12 Wallballs
• CROSSFIT LITE:
  14min AMRAP:
  6 Kb swings
  6 Pull ups
  12 Wallballs
• SWEATFEST:
  20min EMOM:
  1: 10 burpees
  2: 15 Box jumps
  3: 20/15 calories row
  4: Rest