Crossfit

A) 12 minute alternating EMOM

1) Deadlifts 5 reps. No touch and go *Heavier than last time

2) 3-5 high seated box jumps

3) rest

B) 4×2 minutes on 2 minutes off:

Run 200m then alternate between

1) max db clusters (35/25lb)

2) max db lunges *So you do db clusters twice and db lunges twice

Metcon Class

Row 2000m

Then 5 rounds of 20 wallballs-30 mountain climbers

Then row 2000m