Crossfit

A) 4 rounds:
Row 500m-Run 400m
Rest 3 minutes after each round
B) 9 x 30 seconds on 30 seconds off:
1) db power clean (50/35lb)
2) box jump over (24/20″)
3) wallball
*So 3 rounds of each movement total

Rx-Plus

30/20lb wallball

Metcon Class

A) 21-18-15-12-9-6-3
American kb swing (53/35lb)
pullup
bike erg cals
pushup
B) Coaches choice