Crossfit

Every 4 minutes for 40 minutes alternate between A and B

A) Run 300-400m + 15-20 kb swings (53/35lb)

B) Row 400-500m + 5/side single arm kb thrusters

Metcon Class 

5 minute AMRAP:

4 rounds of Cindy (5 pullups-10 pushups-15 air squats)

then max calorie bike erg in remaining time

Rest 2 minutes

Repeat for 4 rounds total

*Score is total number of calories

*If you can’t consistently complete a round of cindy in under a minute, scale to 3-6-9 or 4-8-12.