Crossfit

A) 18 minutes to find a heavy clean + split jerk

B) 5 rounds of

30 air squats-15 calorie row-5 power clean and jerks (135/95lb)

Rx-Plus

155/105lb

Metcon Class 

A) Run 400m

Then 5 rounds of

5 strict pullups-10 db strict press (35/25lb)-20 mountain climbers

Then Run 800m

Then 5 rounds of

5 ring rows-10 pushups-20 mountain climbers

Then Run 400m

B) Coaches choice