Crossfit
A) 12 minute EMOM:
minutes 1-4) 1-2 muscle snatches
minutes 5-8) 1-2 power snatches
minutes 9-12) 1-2 squat snatches
B) Diane
21-15-9
deadlift (225/155lb)-HSPU.
*10 minute time cap.
Rx-Plus
Rest exactly 2 minutes from finish then in remaining time max calorie row.
Metcon Class
A) 5 rounds for time of
15 pushups-20 alternating db snatches (50/35lb)-25 air squats
B) 4 rounds for quality:
8 single leg db deadlifts/side (w/pair of dbs)-8 heavy goblet squats (w/heavy db or kb) – 8 strict toes to bar