Crossfit

4 rounds for total time:

18 wallballs-11 box jump overs-7 deadlifts (225/155lb)-run 600m

*Rest 3 minutes after each round

*Pick box height that you can clear without touching box.

Rx-Plus

275/185lb, 24/20″ box , 11/10″ wallball target

Metcon Class 

A) 4 rounds for time of

40 double unders-30 kb swings (53/35lb)-20 burpees to a 6″ target-10 toes to bar-50ft weighted duck walk*

*Holding kb in goblet position

B) Coaches choice