Crossfit
A) Back squat:
5×3 reps with 3 second pause @ bottom of each rep @ 70-75%
*Accumulate 3 total 60 second forward leaning (planche style) planks between sets
B) 8 minute AMRAP:
10/8 cal bike erg – 5 db devils press (40/30lb)
Rx-Plus
50/35lb
Metcon Class
A) 20 minute AMRAP:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 strict pullups
B) Coaches choice