Crossfit
Partner WOD
5 rounds each I-go-you-go: Row 15/10 calories + 15 wallballs
Then 5 rounds each I-go-you-go: 10 deadlifts (185/135lb)+ 6 pullups
Then 5 rounds each I-go-you-go: 10 burpees over the bar
*35 minute time cap
*So partner A does 1 round of row + wallball. Then Partner B does 1 round row + wallball. Repeat until total of 10 rounds. Then they move on to accumulating 10 total rounds of deadlift + pull-ups, etc etc.
Rx-Plus
225/155lb and 10 pullups
Metcon Class
5 rounds
*After each round, walk back from fence as rest period
100ft farmers carry (70/50lb)
30 mountain climbers
15 db push press
15 abmat situps
100m sprint