Crossfit
A) 10 minute alternating EMOM: 1) 4-8 strict pullups 2) 5-10 kipping HSPU
B) Row 30/25 calories-20 burpee box jump overs (24/20″)-10 squat cleans (155/105llb)
*7 minute time cap
Rest 5 minutes
C) Run 400m-20 burpees-200m db+wallball carry.
*7 minute time cap
*Men carry 20lb wallball on one shoulder and 60-80lb db in other hand.
*Women carry 14lb wallball on one shoulder and 40-50lb db in other hand.
Rx-Plus
A) 4-8 strict chest to bar pullups B) 185/135lb
Metcon class
A) 7 minute ascending ladder of wallballs and ring rows or pullups.
4 wallballs-2 pullups-6 wallballs-4 pullups-8 wallballs-6 pullups…etc etc
Rest 5 minutes
B) 8 minute ascending ladder of db thrusters (35/25lb) and db box step ups (20/18′ box)
2 db thrusters-2 step ups-4-4-6-6, etc etc
Rest 5 minutes
C) 4 rounds for quality of 12 single arm kb sit-ups- 12 single leg RDLs
*6 per side for each movement
*One kb in each hand for RDLs
