Crossfit
A) For time:
Run 200m-bike erg 500m-50 double unders
Rest 1 minute
Then run 400m-bike erg 1000m-10 burpee box jumps (24/20″)
Rest 2 minutes
Repeat 2 more times for a total of 3 rounds.

Metcon Class

A) 6 X 2 min on 90 secs off:
250m row-(5-10) pullups- max DB GTOH or DB Thrusters in remaining time (35-40lb/25-30lb)
*On odd rounds do db GTOH. On even rounds do db thrusters
*Choose pullups based on how many you can do in one unbroken set
Rest 5-10 minutes
B) 4 rounds of 16 kb plank pass throughs-12 V-ups-100ft heavy carry. *Heavy carry can be a heavy farmers carry, a double kb front rack carry, a heavy slamball carry, etc.