Crossfit

A) 2k row warmup

B) 3 rounds of 30 wallballs-400m run-30 American kb swings (53/35lb)

Rest 3 minutes after each round

Rx-Plus

70/53lb kb

Metcon Class 

8x 2 min on 1 min off alternating between A and B.

A) 5 db GTOH + 5 burpee box jump + 15 air squats

B) 10 db lunges +30 double unders