Crossfit

A) 4×10 back squat @55%

B) 8 minute ascending ladder:

3-6-9-12..etc etc

power clean and jerk (135/95lb)

35 double unders after each set of clean and jerks

Metcon Class

A) 20 minute AMRAP:

20 kb suitcase deadlifts (10/side) (70/53lb)-20 abmat situps-20 calorie row-20 toes to bar

B) Coaches choice