Crossfit
A) 4×10 back squat @60%
B) In 6 minutes complete:
150 double unders then
max reps db burpee box step overs (35/25lb) (20/18″)
Rx-Plus
50/35lb dbs
Metcon Class
A) 3 rounds:
Hill run w/slamball + 20 slam ball squats (30/20lb)
Hill sprint (w/out slamball) + 15 slamballs
*On rounds with slamball squats, leave slamball at top of hill.
*On round with 15 slamballs, bring slamball back down to bottom after doing them.
Rest during each round is walking down the hill after performing run + movement
B) Coaches choice