Crossfit

A) 12 minute EMOM:
1) 4-10 strict chinup
2) 5-15 kipping toes to bar
3) 30 sec side plank
B) 3 minutes max calorie row
2 minute max burpee box jumps
1 minute max power snatch (75/55lb)
Rest 3 minutes
Repeat.

WOD Notes

For the metcon today, you will work for 6 minutes straight and then get a 3 minute rest. Each movement will be done for a short enough period of time that you can keep a challenging pace throughout. Count your reps of each movement and try to match them on the second round through.

Metcon Class

A) 3 rounds:
50 air squats-40 double unders-30 kb deadlifts (50/35lb)-200m farmers carry-20 hand release pushups-10 kb clean and jerks
B) Coaches choice