Crossfit

A) I-go-you-go w/partner:

Row 1000m-750m-500m-250m

  *Must stay under 30 strokes per minute except for 250m

*So first athlete rows 1k, then second athlete rows 1k, then 750, etc etc.

B) 5 minute AMRAP: 6 db deadlifts-6 db hang clusters (35/25lb)

Metcon Class 

Partner I-go-you-go for 10 rounds total (5 rounds each)

15/10 calorie assault bike (or 20/15 calorie airdyne) + 20 air squats + 6 slamball over shoulder (100/50lb)