Crossfit

A) Go every 90 seconds for 8 rounds:

1 halt clean + split jerk

B) For time:

30 toes to bar

60 wallballs (20/14lb)

90 double unders

60 wallballs

30 toes to bar

*15 minute cap

Metcon Class

A) 2x1000m row for time

4 minute rest between attempts

B) 3x500m row

2 minute rest between attempts

C) For quality:

10-8-6-4-2 strict pullups

db renegade row pushups

db strict press