Crossfit
A) Front squat: 7×3
Go every 2 minutes
3 sec pause on 1st rep
Pick a challenging weight
B) Alternating EMOM:
1) 10 erg burpees
2) max calorie row
Stop when you get to 100/80 calories
*16 minute time cap
*Scale to 8 erg burpees as needed or 8-10 regular burpees
Rx-Plus
120/100 calories
Metcon Class
A) 21-15-9
kb swing (53/35lb)
box jump
Rest 5 minutes
B) 3 rounds for time:
Run 200m-12 db GTOH (35/25lb) or (50/35lb)
*A and B are intended to be high intensity sprint pieces
Rest 5 minutes
C) 3-4 rounds for quality:
20 weighted russian twists-45 second heavy weighted plank-10 ring rows