Crossfit

A) Back squat deload: 6×4 @55%

2 sec pause at bottom of first 2 reps

B) 50 calorie row-50 burpees-50 calorie row

*If not enough rowers, do 50 cal bike erg

Rx-Plus

erg burpees

Metcon Class

A) 4 rounds, 6 1-minute stations for max reps

1) kb goblet clean (53/35lb)

2) 10m shuttle runs

3) box jumps

4) abmat sit-ups

5) db burpee GTOH (35/25lb)

6) rest

B) Coaches choice