Crossfit

A) 5 minute AMRAP:

7 rounds of the Chief (115/75lb). In remaining time max calorie row or assault bike (or airdyne/ski erg/trueform)

 Rest 5 minutes

B) 5 minute AMRAP:

6 rounds of the Chief (135/95lb). In remaining time max calorie row or assault bike.

Rest 5 minutes

C) 5 minute AMRAP:

5 rounds of Chief (155/105lb). Then in remaining time max calorie row or assault bike

*1 round of the Chief is 3 power cleans-6 pushups-9 air squats

D) Coaches choice

Rx-Plus

A) 135/95lb B) 155/105lb C) 185/135lb

Metcon Class 

A) 5 rounds for time of:

100ft kb front rack carry (53/35lb)-10 double kb front squats-10 double kb push press-50 double unders

B) Coaches choice