Crossfit

A) 2 min on 2 min off

until you complete 100 thrusters (75/55lbs)

Buy in each round with 8 burpees+ 8 box jumps+8 db snatches (53/35lb) (4/side)

then max thrusters in remaining time

Time Cap: 10 rounds

*Scaling options:

If you do not get at least 10 thrusters in the first round, scale buy in to 6-6-6.

You can also scale thrusters to 90 or 80 reps total

Rx-Plus

95/65lb and 10-10-10 reps for buy in

Metcon Class 

A) 5 rounds for time:

35 double unders-10 slamballs (30/20lb) -30 calorie row-10 slamballs-35 double unders

Rest 2 minutes after each round

*Push the pace each round and try to hit within 5 seconds on each round

B) Coaches choice