Crossfit

A) Every 5 minutes for 20 minutes:
1 building lap run.
B) 24×20 secs on 10 secs off:
1) barbell thruster 2) box jumps 3) hollow rocks
*Do 4 rounds of 1 movement , then switch to the next movement. Ultimately you will end up doing a full tabata (8 rounds) of each movement in 12 minutes.

Metcon Class

A) 5 minute AMRAP:
45/35 calorie row-45 wallballs
Rest 4 minutes
B) 5 minute AMRAP:
45/35 calorie bike erg-100ft db lunge (35-50lb/25-35lb)
Rest 4 minutes
C) 5 minute AMRAP: 45/35 calorie row-25 erg burpees
Rest 4 minutes.
D) 5 minute AMRAP: 45/35 calorie bike-40 single arm db hang clean and jerks (20/side)