Crossfit

A) 12 minute EMOM:

Min 1-6 : 1 power clean + 1 full clean @ 65-75%

*Reset after each rep

Min 7-12: 1 full clean @ 75%+

B) 5 rounds for total time:

12 toes to bar-10 pullups-8 touch & go power clean & jerks (135/95lb)

Rest 90 seconds after every round

*Try to go unbroken on clean and jerks

*If hands hurt/are ripped, do 12 V-ups and 10 ring rows or pushups

Metcon Class 

A) For time:

Run 600m

50 slamballs (30/20lb)

Run 600m

50 hand release pushups

Run 600m

50 db front squats (50/35lb)

B) Coaches choice