Crossfit

A Front squat:
5 sets x 3 reps
First rep tempo: 5 seconds down-5 second pause at bottom-5 seconds up-5 second hold at top in front rack
Next 2 reps no tempo
Go every 2:45 minutes for 5 rounds
*Ascend in weight each set as form allows. Try to start heavier than two weeks ago
B) Run 400m
25 American kb swings (50/35lb)
Run 400m
20 ring dips
Run 400m
25 alt. db snatches (50/35lb)
Run 400m
20 burpees to a 6″ target
*20 minute time cap

Rx-Plus

70/53lb and 70/50lb and 25 reps of everything

Metcon Class

Row 50/40 calories
Then complete 3 rounds of
15 wallballs-15 burpees
Then Row 40/30 calories
Then 21-15-9
slamball (40-50/20-30lb)- alternating slamball lunge
Then row 30/25 calories
Then 1-2-3-4-5
db devils press (40/30lb)-db box step up (20/18″)-pushups with hands on dbs.