Crossfit
A) back squat 2×5 @ 65-70% 3×5 @80%. Superset with 3 depth broad jumps for max distance.
B) 2017 Age qualifer WOD 3:
21-15-9 STOH (135/95lb)- chest to bar pullup
*10 minute time cap.
Rx-Plus
Rest exactly 1 minute from finish. Then max calorie row in remaining time under cap.
Metcon class
A) 5 minute AMRAP: 8 burpee box jumps-10 goblet squats.
Rest 5 minutes
B) 5 minute AMRAP: 30 DU- 10 alternating db snatch
Rest 5 minutes
Repeat A and then B
