Crossfit

A) Every 5 minutes for 15 minutes: 1 building lap run.
Then 7-10 minute break
B) 15x 30 seconds on 45 seconds off:
1) calorie bike 2) slamballs 3) HSPU or hand release pushups
*So 5 rounds of each movement

Metcon Class

For total time:
Row 50 calories-50 goblet squats w/db (50/35lb)
Rest 4 minutes
Row 40 calories-40 alternating db snatches (50/35lb)
Rest 3 minutes
Row 30 calories-30 db goblet squats
Rest 2 minutes
Row 20 calories-20 alternating db snatches
Rest 1 minute
Row 10 calories-10 goblet squats-10 alternating db snatches