Crossfit
A) 8 minute alternating EMOM skill practice:
1) 20-30 double unders
2) barbell cycling practice: 6-8 push jerks @ medium weight
B) 3 rounds for time:
Run 800m-5 rope climbs
*Scale to 3 or 4 rope climbs if you struggle with the movement/are working on technique.
Metcon Class
A) 1 min on 1 min off until completion:
2 rounds of
30 burpees-35 calorie row-30 American kb swings-35 walballs-30 toes to bar
B) Coaches choice