Crossfit

A) 1 power snatch + OH squat every 45 seconds for 10 rounds @ 70-75% 1RM

B) Karen:

150 wallballs for time. *11 minute time cap

Rx-Plus

Rest 90 seconds from completion then complete max double unders until the time cap

Metcon Class

4 rounds for total time:

80 double unders

12 slamballs (50/40lb)

20 burpees over slamball

Rest 3 minutes after reach round

*Men can also sub 7 or 8 reps of 100lb slamball over shoulder