Crossfit
A) 10 minute EMOM: 1-2 split jerks, with 2 second pause in catch position before recovering feet.
*Ascending weight as form allows
B) 20 minute AMRAP I-go-you-go style.
Run 200m w/slamball+ 50 ft slamball lunge (50/40lb)
*Substitute plate (35-55lb) for slamball if equipment is short
*One partner completes run and slamball lunge before the next partner can go.
Metcon Class
A) 5 minute AMRAP:
2 rounds of 20 American kb swings (53/35lb) + 20 wallballs. IN remaining time max calorie bike
Rest 5 minutes.
B) 5 minute AMRAP:
2 rounds of 20 alternating db snatches (50/35lb)-20 pushups
In remaining time max calorie bike
Rest 5 minutes.
C) Repeat A and B again with 5 minute rest in between.
*Can use assault bike/airdyne/watt bike