Crossfit
A) For quality:
10-8-6-4-2
strict ring dip-kipping toes to bar
After each round 3 broad jumps for max distance
B) 20 minutes to find a heavy unbroken complex of
5 deadlifts-5 hang power cleans-5 push jerks-5 front squats
*Take 3-5 full attempts.
Metcon Class
A) 5 rounds for time of :
100 mountain climbers
50ft weighted tabletop bearcrawl
50ft weighted duckwalk
Rest 5-10 minutes
B) Coaches choice