Crossfit

A) Go every 3 minutes for 4 rounds:

12 weighted box step ups (20/18″ box) (6/side) + 5 broad jumps for max distance

B) For time

2-4-6-8-10 db thruster (50/35lb)

1-2-3-4-5 rope climb

20-40-60-80-100 double unders

*20 minute time cap

Wear appropriate gear for rope climbs!

Rx-Plus

60-65lb/40-45lb

Metcon Class 

A) 6×90 secs on 2 minutes off:

Max calorie row (or bike)

Rest 5 minutes

B) Tabata single arm kb clean + push press (switch arms each round)

Rest 1 minute

Tabata slamball