Crossfit

A) 12 minute EMOM:

1) bent over row/w loaded barbell 8-10 reps

2) Single leg weighted box step ups 6-8/side (20/18″ box)

3) Rest

B) Karen:

150 wallballs for time

*10 minute cap

Rx-Plus

B) Rest exactly 1 minute after finishing. Then in remaining time, max burpees to 6″ target.

Metcon Class 

A) 2000m row for time.

*Every 2 minutes jump off and 5-7 db thrusters + 5-7 pullups

B) 4 rounds of 10 hollow rocks-15 slingshot glute bridges-20 single arm db presses (10/side)