Crossfit

40 minute AMRAP:

30 wallballs

400m run

30 burpees

500m row

30 box jumps

100 double unders

Metcon Class

A) 10 rounds for time:

30 double unders-10 db thrusters (35/25lb)or (45/30lb)

Rest 5-10 minutes

B) 10 rounds for time:

5 burpees over kb -10 american kb swings (53/35lb)