Crossfit

A) 20 minutes to find a heavy snatch

*If you find it early, lower the weight again and do a second wave up to a heavy single

B) 5 rounds for time of:

3 power snatches (135/95lb)-6 overhead squats-9 HSPU

*Scale as needed to 115/75lb and box HSPU or hand release pushups

C) Coaches choice core/accessory

Metcon Class 

A) 10-9-8-7-6-5-4-3-2-1

double kb front squat-burpee box jump over

Rest 5-10 minutes

B) 10-9-8-7-6-5-4-3-2-1

db box step over-pullup (or chest to bar pullup)