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