Crossfit

A) Back squat
Find a heavy set of 6 (heavier than last week)
Then do 2-3×6 @90%
*25 minute time cap
B) 10-8-6-4-2
overhead lunge (115/75lb)-push jerk
100-80-60-40-20 double under
*14 minute time cap
*So 10 lunges-10 push jerks-100 DU-then 8-8-80 etc etc

Rx-Plus

135/95lb

WOD Notes

The metcon today is intended to tax your shoulder strength and shoulder stability. Consider breaking up the push jerks to save your shoulders and make sure you are getting under them well and not doing a push press. On the double unders, keep the neck and shoulders relaxed.
Metcon Class

5 rounds
Rest 2 minutes after every round:
500m row-20 db reps-30 air squats
R1) db thrusters
R2) db power cleans
R3) db burpees deadlifts
R4) db GTOH
R5) db box step ups
(35-40lb/25-30lb dbs)