Crossfit
A) 12 minute EMOM
1) single arm db push press 6-8/side 2) Deadlift 8-10 reps @60%+ 3) rest
B) 2 rounds of
200m db farmers carry (50/35lb)-50ft ft handstand walk-200m OH plate carry (25-55lbs)-50ft HS walk
*Sub 3 wall walks for 50ft handstand walk
Rx-Plus
60/40lb dbs
Metcon Class
A) 50 wallballs
5 rounds of: 4 burpee pullups-8 pushups-12 russian kb swings (53/35lb)
50 wallballs
5 rounds of: 4 burpee pullups-8 pushups-12 kb swings
50 wallballs
B) Coaches choice
