Crossfit

In 3 minutes complete as much of the following as possible:

30/25 calorie row

25 pushups

20 power cleans (135/95lb)

15 push jerks

10 bar MU (CTB pullup)

Rest 1 minute

In 6 minutes complete as much of the chipper from the beginning as possible

Rest 1 minute

Complete the whole chipper for time.

Metcon Class

A) 5 rounds:

8 db GTOH (35-50/25-35lb)-6 burpees over dbs

Rest approx 3 minutes

B) 5 rounds:

12 db lunges (one db in front rack/one overhead)-10 box jumps

*Switch arm OH at 6 reps

C) coaches choice