Crossfit
A) Back squat 4×3 @75% 3×3 @ 80% .
Superset 4 of the 7 sets with a 15-20 sec L-hang
B) 2017 Masters/Teens games workout:
4 rounds for time of
50 double unders-15 power snatches (75/55lb)
Metcon Class
A) 18 minute AMRAP:
18/12 Calorie Assault Bike
15 Wall Balls (20/14)
12 alternating Dumbbell Snatches (50/35lb)
9 Toes to Bar
B) 4 rounds for quality of
10 plank to pushup-10 db bicep curl to press-10 ring rows