Crossfit

A) 12 minute alternating EMOM:

1) 5-7 weighted pullups

2) 8-10 tempo ring rows (2020)

3) rest

*Scale to unweighted strict pullups

*No banded pullups. Scale to 5 jumping pullups with 3 second negative

B)

For time:

Run 200m

25 DU

20 barbell thrusters (45/35lb)

Run 400m

50 DU

20 thrusters

Run 600m

75 DU

20 thrusters

Run 800m

100 DU

20 thrusters

Metcon Class 

A) 5x500m row

2 minute rest after each interval

B) 3 rounds:

12 heavy alternating db snatches (70/50lb)

12 clapping pushups