Crossfit
A) 12 minute alternating EMOM:
1) 4 heavy deadlifts , reset after each rep
2) 5 broad jumps for max distance
3) rest
B) 10 rounds for time:
Run 200m-5 db burpee GTOH (35/25lb)
*20 minute cap
Metcon Class
A) Row 5k
*And be glad you aren’t rowing a marathon (42k) like the Crossfit games athletes just did!
Rest 5-10 minutes
B) 27-21-15-9
wallball-pushup