Crossfit
A) 5×5 back squat @ 75%
B) 10 minute AMRAP:
10 deadlifts (185/135lb)
2 wall walks
10 db box step overs (40-50/30-35lb)(20/18″ box)
2 wall walks
*Wall walk starts and ends in the bottom of a pushup
*Scale to 1 wall walk if you can’t do 2 in a row nose to wall.
Rx-Plus
225/155lb
Metcon Class
A) For time:
50 wallballs-Run 1 mile-50 wallballs
*16 minute cap
Rest 7-10 minutes
B) For time:
150 double unders-Run 800m-150 double unders
*Sub 250 single unders