Crossfit

A) Front squat: 4×6 reps. Heavier than two weeks ago.

Superset w/15-20 second ring support hold

B) 8 minute AMRAP:

30 double unders

3 hang power snatches (95/65lb)

30 double unders

6 hang power snatches

30 DU

9 hang power snatches

etc. et.c ascending by 3 reps for snatch each round

Metcon Class 

A) 6×2 min on 2 min off alternating between 1 and 2.

1) Row 18/14 cals then max erg burpees

2) Bike 16/12 cals then max wallballs

*If bike or row takes more than one minute, scale # calories

B) Coaches choice