Crossfit
A) 5×5 front squat
*Start at a medium weight and ascend in weight each set
*25 minute cap
B) 6 rounds:
10 toes to bar-10 deadlifts (135/95lb)-10 box jump overs (24/20″)
*11 minute time cap
Rx-Plus
30/24″ box
Metcon Class
A) 10 rounds of 90 secs on 90 secs off alternating between:
1) 18-20/12-15 cal bike
then max wallballs in remaining time
2) Row 18-20/12-15 calorie row
then max single arm db hang clean + jerks (50/35lb) in remaining time