Crossfit

A) Every 30 seconds for 7 minutes

1 clean and jerk @ 65% 1RM. Quality/consistency emphasis.

 B) 6 rounds of

1 rope climb-5 strict HSPU-12 db single arm overhead lunges (50/35lb).

Rx-Plus

2 rope climbs (one w/legs + 1 legless) – 10 strict HSPU- 70/50lb db

*Wear appropriate gear for rope climbs!

Metcon Class 

A) 3 rounds of

40 calorie row-25 box jump overs-20 db GTOH (35/25lb)

*Rest 3 minutes after each round