Crossfit

A) Go every 90 secs for 12 rounds alternate between
1) 10 strict press @ challenging weight
2) 8-10 Single leg glute hip thrusts/side *Can add db weight
3) 10-15 controlled ring rows
B) 10 minute assault/echo/erg bike @ 75-80% effort. Rest 2 minutes. Then 3 minutes max calorie bike.

Metcon Class

A) In 9 minutes complete:
30-20-10 Burpee-Air squat.
In remaining time left, max calories on the rower
Rest 4 minutes
B) In 9 minutes complete
30-20-10 American kb swing (53/35lb)-abmat sit-up
In remaining time left, max calories on the rower
Rest 4 minutes
C) In 9 minutes complete
30-20-10 calorie row-db push press (35-40/25-30lb) .
In remaining time left, max burpees over erg
*Overall score is max calories rowed + max burpees