Crossfit

A) 8 sets. Go every 2 minutes
Pause dip+ Pause split jerk + Split jerk
*pause is always at the bottom of the dip.
B) 12 minute AMRAP:
10 toes to bar-10 db deadlifts-10 db hang power clean (40/30lb)

Rx-Plus

50/35lb

Metcon Class

A) 5 rounds for total time:
Bike erg 24/20 cals-45 second wall sit-14 burpee box jumps (24/20″)
Rest 90 seconds after each round
B) Coaches choice