Crossfit
A) 21-15-9-6-3 unbroken thrusters.
*Ascend in weight each set.
*Start at 75/55lb or 95/65lb or 115/75lb.
*Rest 2-3 minutes after each set.
B) I-go-you-go Partner WOD:
200/150 calorie row
*Switch off every 20/15 calories.
*For male/female partners, row 175 calories.
Metcon Class
A) 5 minute AMRAP:
21-15-9 alternating db snatch (50/35lb)-box jump (20/18″ box).
In remaining time, max burpees.
Rest 5 minutes
B) 5 minute AMRAP:
21-15-9 db push press (35/25lb)-abmat situp
In remaining time, max burpees.
Rest 5 minutes
C) For time 15-12-9
alternating db snatch (50/35lb)-box jump-db push press (35/25lb)-abmat situp-burpee
