Crossfit
A) Gymnastics skill work:
5×5-15 kipping pullups or butterfly/CTB.
Between rounds 30 second handstand hold
Rest 1-2 minutes after each round
B) 5 rounds. Go every 4 minutes:
20/15 calorie row-20 jumping lunges-7 power clean and jerks (135/95lb)
*If row takes longer than 70 seconds, scale to less calories.
Rx-Plus
155-165lb/105-115lb
Metcon Class
A) 7 rounds for time of :
7 db thrusters (35/25lb) or (50/35lb)
7 pullups
7 burpees
7 db power cleans
7 box jump overs
7 heavy kb swings (70/53lb)
7 hand release pushups
B) Coaches choice