Crossfit

A) Every 5 minutes for 30 minutes complete A or B.

Alternate between completing A and B each round so you complete 3 total rounds of A and 3 rounds of B.

A) Run 200m-10 toes to bar-15 deadlifts (155/105lb) or (185/135lb)-20 jumping lunges

B) Row 20/15 calories-10 db GTOH (35/25lb) or (50/35lb)-15 db front rack squats

Metcon Class 

A) THE SEVENS, metcon style:

7 rounds for time of

7 hand release pushups-7 db thrusters (50/35lb)-7 knees to elbows-7 db deadlifts (50/35lb)-7 burpees-7 kb swings-7 pullups.