Crossfit

A) 16 minutes to find a heavy complex of: 3 cleans + 1 split jerk

*Athlete can drop/reset after each rep. Does not need to be touch and go

B) 5 rounds for time of

10 push jerk (135/95lb)-15 toes to bar

Rx-Plus

155/105lb

Metcon Class 

A) 10 minute AMRAP:

10 alternating db snatches (50/35lb)-10 single arm db OH squats (5/side)-10 burpees jumping over a parallette

Rest 3-5 minutes

B) 4×30 secs on 90 secs off calorie assault bike

Rest 3-5 minutes

C) 4×30 secs on 90 secs off calorie row

*B and C should be all out 30 second efforts!