Crossfit
A) Every 90 seconds for 10 rounds:
1 snatch balance + 1 overhead squat w/3 second pause
*Stay at each weight for at least two rounds. Ascend in weight as form allows.
B) 3 rounds of
10 burpee box jump overs (24/20″)-12 single arm db push press (50/35lb)(6/side) -20 air squats
C)4×30 seconds weighted plank, alternate w/partner
Rx-Plus
70/50lb db and 30/24″ box
Metcon Class
A) 45 minute AMRAP :
30 burpees-30 slam balls (40/30lb) -Run 800m-30 db front squats (35/25lb)-30 toes to bar