Crossfit

A) 10 round
Go every 75 seconds
First 5 rounds: 2 split jerks.
Second 5 rounds: 1 split jerk.
B) 3 rounds for time of:
12 burpee box jump overs (24/20″)
20 push jerks (95/65lb)
30/25 calorie bike erg

Rx-Plus

115-135lb/75-95lb

Metcon Class

Run 400m
4 rounds of 15 kb swings-15 pushups-15 air squats
Run 600m
3 rounds of 15 kb swings-15 pushups-15 air squats
Run 800m
2 rounds of 15 kb swings-15 pushups-15 air squats
Run 600m
1 round of 15 kb swings-15 pushups-15 air squats
Run 400m
Run 200m *Modification: Scale to 10 pushups every round