Crossfit

A) Every 75 seconds for 10 rounds:

1st 5 rounds: 1 snatch w/pause off ground + 1 snatch @65-75%

*Pause is barely an inch off the ground

*Reset after each rep

2nd 5 rounds: 1 snatch + 1 overhead squat @ 75%+

B) 5 rounds for time of:

Run 400m-15 db push press (50/35lb)

*Scale as needed to 35-45lb/25-30lb dbs

Metcon Class 

A) 15 rounds for time of:

10 wallballs-5 burpee box jump overs

*20 minute time cap

B) TBD Assault bike workout