Crossfit
A) 4×6 romanian deadlifts.
*Stop 1 inch before touching ground and stand back up
*Superset w/50ft kb or db weighted duck walk
*16 minute time cap
B) 12 minute AMRAP:
10 overhead squat (95/65lb)-10 pullups-10 box jumps (24/20″)
Rx-Plus
135/95lb and chest to bar pullups
Metcon Class
A) 3 rounds of 25 calorie row-15 erg burpees
Rest 5 minutes
B) 3 rounds of 15 calorie row-25 db push press (35/25lb)
Rest 5 minutes
C) 3 rounds for quality of 15 ring rows-25 banded good mornings.
