Crossfit

A) 3x400m run. Go every 4 minutes

B) Open WOD 11.5

20 minute AMRAP:

5 power cleans (145/100lbs)-10 toes to bar-15 wallballs

Metcon Class 

A) 1 min AMRAP: Db thrusters (2×35/25lb)

Rest 30 seconds

2 minute AMRAP: DB lunges

Rest 1 minute

3 minute AMRAP: Alternating db snatches (50/35lb)

Rest 90 seconds

4 minute AMRAP: DB burpee GTOH

Rest 5 minutes

B) 30 second AMRAP: Db thrusters

Rest 30 seconds

1 minute AMRAP: DB lunges

Rest 1 minute

90 second AMRAP: alternating db snatches

Rest 90 seconds

2 minute AMRAP: DB burpee GTOH