Crossfit
A) 1 high hang snatch + 1 hang snatch + 1 snatch + 1 overhead squat.
*Work to a heavy, technical complex in 15 minutes.
*Does not need to be touch and go reps
*If you find your heavy complex early, use the remainder of the time to do some back off sets with a lighter load.
B) Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/205lb lb- 18 wall-balls- 17 burpees over the bar
*Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017
Metcon Class
A) Partner I-go-you-go
for 10 rounds total of
15 kb swings (53/35lb) + 10 single arm kb thrusters (5/side) + 20/15 cal assault bike (or 30/20cal airdyne)
B) 4 rounds for quality:
100ft double db or kb OH carry-15 sec L-sit hold- 30 second GHD hip extension hold