Crossfit

A) Every 3 minutes for 24 minutes complete:

10-12 toes to bar-3 heavyish snatches (any style) (135-185lb/95-135llb)-10 bar over burpees

 B) 6×20 secs on 20 secs off alternating between

1) Bottom of front squat hold (135/95lb) 2) Overhead hold (135/95lb)

Metcon Class 

A) 5x Row 30/25 cals.

Men aim for 1400+ pace. Women aim for 1000+ pace.

Rest 90 seconds after each interval

B) 4 rounds for quality of

(15 second dead hang+5-10 pullups+15 second hang)

(15 second hollow hold + 5 V ups +15 second hollow hold)

 10 weighted step-ups (5/side)