Crossfit
A) back squat:
1×3 @ 90% 2×3 @85%
B) 4 rounds of 2 min on 2 min off:
20/16 cal row + max erg burpees in remaining time
Score is number of burpees in worst round
*If you are sharing a rower with some, do burpees over paralettes, a bar, or a db
Metcon Class
A) 21-15-9-6-3
db hang squat cleans (35/25lb)or (40/30lb)-pushup
Rest 5-10 minutes
B) 21-15-9
db push press (35/25lb) (or 40/30lb)-db power clean