Crossfit
a) 20 min EMOM
1) 10-15 box jumps
2) 3-5 heavy touch and go power cleans
3) Max burpees
4) rest
Rest five minutes.
b) In teams of 2, one person working at a time
3X
SPRINT 200m (together)
20 pull ups
20 push ups
Metcon Class
A) 3x 5-7 strict pull ups (weighted if you can do more than 10 in a row), superset with dips
30 min EMOM:
1) 1 lap around rig farmers carry
2) 10 weighted sit-ups
3) 10-16 goblet lunges
4) max double unders
5) 10-16 pushups
6) rest
