Crossfit

A) 20 minutes to find a heavy clean + front squat + jerk.

B)

5 rounds of

50 double unders-20 single arm OH db lunges (50/35lb)

*Switch hands at 10 reps

*Scale to 100 single unders

Rx-Plus

60-70lb/40-50lb

Metcon Class 

A) For time:

20 kb goblet cleans

30 pullups

40 wallballs

50 calorie row

40 kb swings

30 toes to bar

20 kb snatches (10/side)

B) Coaches choice