Crossfit
A) Back squat. Work up to a heavy 8.
Then do 1-2 sets of 8 @ 75-80% of heavy 8
*20 minute cap
B) For time:
50 american kb swings (53/35lb)
50 double unders
50 alternating db snatches (50/35lb)
50 double unders
50 kb swings
50 double unders
Metcon Class
A) 32 minute alternating EMOM:
1) 10 slamballs (50/30lb) + 5 burpees
2) 15-20 abmat situps
3) 10-12/8-10 calorie row + 5 pullups
4) rest