Crossfit

A) 4×10 back squat @60%

B) In 6 minutes complete:

150 double unders then

max reps db burpee box step overs (35/25lb) (20/18″)

Rx-Plus

50/35lb dbs

Metcon Class 

A) 3 rounds:

Hill run w/slamball + 20 slam ball squats (30/20lb)

Hill sprint (w/out slamball) + 15 slamballs

*On rounds with slamball squats, leave slamball at top of hill.

*On round with 15 slamballs, bring slamball back down to bottom after doing them.

Rest during each round is walking down the hill after performing run + movement

B) Coaches choice