Crossfit

A) In 16 minutes find a heavy complex of 2 cleans plus 1 split jerk

* Minimum of 6 working sets * Not touch and go

B) 2 rounds of

600m slamball hill run (40/30lb) -100ft slamball lunge-100ft broad jump

Rx-Plus

50/40lb

Metcon Class 

A) 21-15-12-9

db thruster (35/25lb) -burpee box jump over (24/20″)

Rest 5 minutes

B) 3 rounds of

12 db box step overs (20/18″)- 12 db GTOH