Crossfit

A) 27-21-15-9-15-21-27
calorie row
I-go-you-go with partner
Rest 2 minutes after completion then
B) 10-9-8-7-6-5-4-3-2-1
burpee
I-go-you-go with partner
*So partner A rows 27 cals, then partner B rows 27 cals, then partner A rows 21 cals, then partner B rows 21 cals etc etc. Once they finish the rowing they take a 2 minute rest from when the last person finished. Then partner A does 10 burpees, partner B does 10 burpee, etc etc all the way down to 1 and 1.

Rx-Plus

A) 30-24-18-12-18-24-30 for athletes that can sustain a 1300 cal+/ hour pace
B) Burpee tuck jumps

Metcon Class

21-15-9 American kb swing (53-70lb/35-53lb)-pushup
Bike 1500m
Then 21-15-9 kb goblet clean-pullup/ring row
Bike 1500m
Then 21-15-9 kb plank pass through-hollow rock
Bike 1500m.