Crossfit

Lower body strength/skill/endurance
4 rounds for quality:
14-16 alternating pistols + 50ft burpee broad jump
Rest 30 seconds
30-45 second double kb front rack wall-sit + 100ft kb front rack carry
Rest 30 seconds
16/13 cal assault/echo bike sprint + 25 jumping air squats
Rest 2 minutes before the next round
*sub 18/15 cals on bike erg

Metcon Class

A) 40 burpees to a 6″ target for time
Rest 2 minutes
40 calorie row for time
Rest 2 minutes
30 target burpees for time
Rest 2 minutes
30 calorie row for time
Rest 2 minutes
20 target burpees for time
Rest 1 minute
20 calorie row for time
Rest 1 minute
10 target burpees for time
Rest 1 minute
10 calorie row for time
B) Coaches choice