Crossfit

A) HERO WOD Marion

 AMRAP 25 minutes

11 thrusters 135/95lb-7 chest to bar pullups.

*Every 5 minutes do 16 burpees over the bar.

*We are joining other boxes today around the world to do this WOD to honor Marion, a coach from Crossfit Roude Leiw in Luxembourg, who died recently.

B) 8×30 secs on 20 secs off alternating between A and B.

A) hollow hold B) max rep db box step ups (20/18″ box) (35/25lb dbs)

Metcon Class

10 rounds each

I-go-you-go w/partner

Row 250m-15 wallballs