8:30am Crossfit-9:30am Metcon-10:30am Crossfit

Crossfit

A) With a partner, adopt a pet turkey (20-45 lb KB, wall ball, medball, plate, DB, etc).

Then, 25 min AMRAP of the following:

*One partner works at a time, but the other partner must hold the pet turkey. Turkeys don’t touch the ground.

1200 m run (switch every 200 m, so run to the stop light, and back, and switch) OR 1500 m row (switch every 250 m)

50 deadlifts (155/105)

30  push ups

50 power snatches (95/65)

30 push ups

50 weighted sit ups

Whichever one you didn’t do already : 1200 m run  OR 1500m row

B) 3x 30 sec weighted planks

Rx-Plus

155/105lb and 185/135lb

Metcon Class 

8 x 3 min of work, 2 min rest

Alternate between A and B

A) 50-70 double unders then AMRAP 3 strict pull ups + 10 walking DB lunges

B) 100ft Bear crawl  then AMRAP 5 broad jumps + 10 DB push press