Crossfit

A) For time with a partner:

2000m row

800m slamball carry (50/30lb)

1000m row

400m slamball carry

500m row

200m slamball carry

*Partners can split up row however desired.

*Both partners run, but only one holds slamball at a time.

 B) 12x 20 secs on 10 secs off alternating between

1) handstand hold 2) db renegade row pushup

Metcon Class 

A) 5 rounds for time of :

75 double unders-15 wallballs-10 burpee box jumps (24/20″)

B) Coaches choice