Crossfit
A) 4×5 tempo back squats @50-55%: 5 down- 1 sec pause- explode up.
Go every 3 minutes
B) 3 rounds for time of
400m run-21 push jerks (115/75lb)- 15 toes to bar
Rx-Plus
135/95lb
Metcon Class
A) For total time:
30 db hang squat cleans (2×35/25lb) or (2×50/35lb) -30 wallballs
Rest 3 minutes
30 db clean and jerks- 30 wallballs
Rest 3 minutes
30 alternating db snatches (50/35lb)-30 wallballs
B) Coaches choice