Crossfit

A) Go every 90 secs for 12 rounds alternating between
1) 10-12 reps Bench press
2) 10-15 deficit db RDLs
3) 10-15 db bicep curls
B) 15 minute row @ 75-80% effort.
Don’t exceed 29 strokes per minute
*Try to row at a slightly faster pace than 2 weeks ago

Metcon Class

5 rounds for time of:
25 double unders-10/arm kb push press-25 double unders-15 toes to bar-25 double unders-20 goblet squats (53/35lb)