Crossfit

A) For quality:

10-8-6-4-2

strict ring dip-kipping toes to bar

After each round 3 broad jumps for max distance

B) 20 minutes to find a heavy unbroken complex of

5 deadlifts-5 hang power cleans-5 push jerks-5 front squats

*Take 3-5 full attempts.

Metcon Class

A) 5 rounds for time of :

100 mountain climbers

50ft weighted tabletop bearcrawl

50ft weighted duckwalk

Rest 5-10 minutes

B) Coaches choice