Crossfit

A) Back squat deload: 4×10 @50%, speed focus.

After each set, 3 seated box jumps @ challenging height

B) 15 minute AMRAP: 20 wallballs-20 abmat situps-20 box jumps (24/20″)

Metcon Class 

Partner WOD:

400m run w/45/25lb plate

50 plate burpees

100 air squats

800m run (no plate)

50 hand release pushups

100 OH plate lunges

400m run w/plate

50 plate burpees

100 air squats

*Partners run together. They can split up reps however desired. Only one person works at a time.