Crossfit
A) 10 minute EMOM: 1-2 power snatches
B) 15 minute alternating EMOM:
1) 100ft db farmers carry (70/50lb) 2) 5 double kb cleans + 5 double kb front squats + 5 double kb STOH 3) Rest
*Scaling option: Reduce reps of kb complex or do complex w/only one kb and alternative arms each round.
Rx-Plus
heavier farmers carry
Metcon Class
A) 5×25 air squats +100m hill sprint. Slow walk back down as rest.
B) 5 rounds of 10 slamballs (40/30lb)-5 strict pullups.
Rx+: 5 weighted pullups