Crossfit
A) 8 rounds. Go every 75 seconds
1-2 Snatch w/pause 1 inch off ground
B) 5 minute AMRAP: 8 kb swings (53/35lb)-8 pushups-8 box jump overs
Rest 5 minutes
5 minute AMRAP: 8 kb snatches (4/side)-8 pushups-8 box jump overs
Rx-Plus
70/53lb kb
Metcon Class
5 rounds of
750m row + 8 erg burpees + 16 db lunges (35/25lb) or (50/35lb)
Rest 3 minutes after each round.