Crossfit

A) Every 4 minutes for 24 minutes:

Run 400m + 5 hang power snatches (95/65lb) + 5 burpees over the bar

*If not getting enough rest, scale run to 300m

B) 10×20 secs on 10 secs off alternating between

1) db OH hold 2) db farmers carry hold

*Use a lighter pair for the OH hold and a heavy pair for the farmers carry hold

Rx-Plus

135/95lb

Metcon Class 

A) 5 rounds of Row 500m-20 wallballs-Run 200m w/wallball

B) Coaches choice