Crossfit
A) Last week of heavy 5’s.
Back squat: 2×5 @85% 3×5 @ 80%
B) 21-15-9
slamball (30-40/20-30lb)- box jump-American kb swing (53/35lb)
40-50lb/30-40lb, 30/24″ box
Metcon Class
A) 20 minute AMRAP:
Run 400m-20 alternating db snatch (50/35lb)-15 pullups
B) Reverse tabata: assault bike