Crossfit

Teams of 3
A) In 12 minutes:
All team members run 400
then two people working at a time accumulate max distance on the rower and max squat snatches (95/65)

Rest 5 minutes and record team score

B) Then, in 10 minutes
All team members run 400
then  2 people working at a time max burpees and power cleans
Record score

B) If time, 3x 30 sec weighted planks

Metcon class

A) 2 rounds of
Farmer’s carry to stop sign
50 double unders (100 singles)
45 air squats
40 sit ups
35 goblet lunges
30 db snatches
25 push ups
20 box jumps
15 burpees
10 pull ups
200 m run
rest 5 min

B) If time, 8x 10 sec on, 20 sec rest L hangs