Crossfit

For time:

Run 1 mile

Then 21-15-9 wallball-burpee

Run 1 mile

Then 21-15-9 wallball-pullup

*35 minute time cap

*Scaling option: Scale run to 3/4 mile

Rx-Plus

Chest to bar pullup

Metcon Class 

A) 5 rounds for time of :

5 db burpee deadlifts (35/25lb) or (50/35lb)

7 db hang power cleans

9 db front squats

11 db push press

Run 200m

B) Coaches choice