Crossfit
With a partner:
Run 800m
50 hang power cleans (115/75) or (135/95lb)
50 bar over burpees
Run 800m
50 bar over burpees
50 hang power cleans
Run 800m
*Both partners must run together. On the cleans and burpees, one person works while the other rests.
Metcon Class
A) 5 minute AMRAP:
30 calorie row-30 db lunges (35/25lb). In remaining time max db burpee box step overs (20/18″ box).
Rest 5 minutes
B) 5 minute AMRAP:
30 calorie row-30 abmat situps. In remaining time max wallballs
Rest 5 minutes
C) Repeat A.
Rest 5 minutes
D) Repeat B.
*Scale row to 25 calories if not getting to max rep movement.
