Crossfit

Every 5 minutes for 30 minutes:

Row 20/15 calories

10 deadlifts (185/135lb) or (225/155lb)

5 bar MU or 5-10 CTB pullups

50 double unders or 75 single unders

*Scale reps and weights accordingly to get enough rest to complete 6 rounds. Aim for 2 minutes rest at first

Metcon Class 

A) 21-15-9

db GTOH – db box step overs (20/18″ box)

(35/25lb) or (40/30lb)

Rest 5-10 minutes

B) 10 x 15 secs on 45 secs off bike erg sprint intervals