Crossfit
A) 5x max sets of kipping toes to bar. Rest 90 secs-2 minutes after each attempt.
B) 20 minute EMOM: 1) 1-2 rope climbs 2) 5 touch and go clean and jerks (135/95lb) 3) 10 burpees to a 12″ target 4) rest
Rx-Plus
A) Goal to accumulate 100+ in 5 sets B) 175/125lb, 1 legless + 1 w/ legs
Metcon Class
A) 3 rounds of
25 wallballs + 200m carry w/wallball + 1 db (70/50lb)
Rest 5 minutes
B) 3 rounds of
25 kb swings-100ft burpee broad jump