Crossfit
A) 1 snatch every 30 seconds for 8 minutes @ ~70% 1RM snatch
B) Crossfit.com workout
For time: Accumulate 3 minute handstand hold
100 air squats
50 meter handstand walk
100 air squats
30 handstand pushups
*50m is approx 3xlength of the rig
*If needed, scale distance of HS walk or scale to approx 10 wall walks.
Metcon Class
For time:
Row 250m
Bike 500m
25 wallballs
Row 500m
Bike 1000m
50 wallballs
Row 750m
Bike 1500m
75 wallballs
Row 1000m
Bike 2000m