Crossfit

A) Every 2 minutes for 20 minutes alternate between 1) and 2) for 5 rounds of each

1) Run 200m with wallball/slamball (14-50lbs)

2) 10 burpees-10 deadlifts-10 front squats (155/105lb)

*If 10 reps of each movement takes too long, scale back to 7-9 reps of each movement

B) 3 rounds for quality of

20-25 strict pushups-10 strict toes to bar-10 ring rows

Metcon Class 

A) 5 rounds: 1 minute stations for max reps:

1) wallballs

2) db burpee deadlifts (35/25lb)

3) walking lunges

4) OH plate situps (45/25lb)

5) double unders

6) rest