Crossfit

A) Find a 1RM split jerk in 20 minutes
*Remember rep doesnt count if you press it out or bring the bar down before you recover your feet
*If you find 1RM early, drop 20% and practice some doubles
B) For time:
200m Farmers carry (53/35lb)
75 double unders
30/25 calorie bike
200m staggered front rack carry
75 double unders
30/25 calorie bike
200m farmers carry
75 double unders
30/25 calorie bike
*18 minute time cap
*For staggered front rack carry, 1 arm in front rack and one arm farmers carry. Switch arms at 100m

Metcon Class

A) Every 4 minutes for 5 rounds complete:
5 hand release pushups
10 burpees
15 mountain climbers/side
20 russian kb swings
25 lateral hops over kb
B) Coaches choice