Crossfit

A) Go every 90 seconds for 8 rounds: Below the knee hang snatch + Snatch

*Ascending weight as form allows

*Start around 60% of 1RM

*No touch and go reps

B) 6×2 min on 1 min off:

8 burpees-6 thrusters (95/65lb)-12 lateral bar hops-6 front squats

*Start each round where you left off

Rx-Plus

115/75lb

Metcon Class 

A) 100ft bear crawl

60 russian kb swings (53/35lb)

100ft duck walk

50 (25/side) kb snatches

100ft bear crawl

40 kb goblet cleans

100ft duck walk

30 (15/side) single arm kb push presses

B) Coaches choice