Crossfit

A) Power clean + hang clean.
Go every 75 seconds for 10 rounds.

B) Every 3 minutes for 15 minutes:
10 overhead squats (115/75lb)-10 bar facing burpees-10 toes to bar-10 air squats
*Aim for 60-90 seconds of rest.
*Scaling option: 10-7-7-10 rep scheme
*Scaling option: Regular burpees instead of bar facing

Rx-Plus

135/95lb

WOD Notes

In the metcon today, the goal is to move smoothly, efficiently and quickly in order to get at least 60-90 secs of rest. Ideally every movement will be done unbroken. If you don’t have efficient kipping toes to bar don’t hesitate to cut the number of reps down. After the first round, try to stay within 5-10 seconds on all future rounds.

Metcon Class

Every 5 minutes for 25 minutes complete:
10 single db burpee clusters (50/35lb)
10 lateral box jump overs (20/18″)
10 alternating db hang snatch
200m run
*Scaling option: 8 reps of each movement