Crossfit

A) 1 snatch every 30 seconds for 9 minutes @ 70%+ 1RM snatch

If possible go heavier than last time we did this

B) 5 rounds, each for time:

16/12 calorie bike-10 db front squats (50/35lb)

Rest 2 minutes after each round

*15 minute time cap

Metcon Class

A) 3 rounds for time of :

100 double unders

75 air squats

50 kb swings (53/35lb)

25 burpees over kb

B) Coaches choice