Crossfit
A) 15 minute EMOM:
1) db bench press 10 reps
2) 3 second pause front squat, 3 reps @ challenging weight
3) rest
B) 3 rounds for time of
21 burpee box jumps (24/20″)-21 American kb swings (53/35lb)
Rx-Plus
70/53lb
Metcon Class
A) 40 double unders
10 hang db clusters (50/35lb)
40 double unders
10 alternating db snatches/side
40 double unders
10 db clean and jerks
40 double unders
10 db lunges/side
B) 5 rounds for quality
10-15 strict pushups-100ft farmers carry (62/44lb)
Rest 1 minute after each round