Crossfit

A) Go every 90 seconds for 8 rounds: Snatch high pull + Snatch + Overhead squat
B) 21-18-15-12-9-6-3 burpee- Overhead squat (95/65lb)
*15 minute cap

Metcon Class

A) Accumulate 3 minutes in a handstand.
Then 150 wallballs (20/14lb).
*Everytime you break perform 5 strict pullups
*Sub ring rows
B) Coaches choice