Crossfit

A) Every 75 seconds for 10 rounds:

1 clean and jerk

B) 15 minute alternating EMOM:

1) 40-60 double unders

2) max rope climbs

3) rest

*Wear appropriate gear for rope climbs!

Metcon Class

5 rounds for time:

4x length of the rig farmers carry (53/35lb) or (70/53lb)

15 double kb deadlifts

20 wallballs

10 pullups