Crossfit

A) 7×3 front squat

Go every 2 minute

3 second pause on 1st rep

B) 5 minute AMRAP:

Devils Press (35/25lb)

Rest 3 minutes

4 minute AMRAP:

DB box step over (20/18″)

*A devils press is a db burpee into a double db snatch overhead

Rx-Plus

50/35lb and 24/20″ box

Metcon Class

A) 7 minute ascending ladder:

wallballs-box jumps

2-2-4-4-6-6…etc etc

Rest 5 minutes

B) 7 minute ascending ladder:

slamballs (40-50/20-30lb)-slamball lunges 2-2-4-4-6-6…etc etc…

C) Coaches choice