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
3) Rest
B) 3 rounds of 6 1-minute stations for max reps.
1) alternating db squat snatches or db split snatches (50/35lb)
2) PVC pipe situps
3 ) slamballs (40/30lb)
4) wall walks
5) monostructural movement of athletes choice*
*calorie row/bike/ski erg/DU/trueform
6) rest
Rx-Plus
70/50lb db
Metcon Class
A) 21-15-9
burpee box jumps- kb goblet cleans(53/35lb)
Rest 5 minutes
B) 15-12-9
burpee box jumps- heavy kb swings (70/53lbs)