Crossfit

A) Every 90 seconds for 8 rounds:

1 power snatch + 1 snatch

*no touch and go

B) 2 rounds for time:

Run 400m-50ft double kb front rack lunge (53/35lb)-Run 400m-200m farmers carry

*18 minute cap

Rx-Plus

62/44lb

Metcon Class 

A) 21 minute EMOM:

1) 15-20 wallballs

2) 16-20/12-16 cal row

3) rest

B) Coaches choice