Crossfit
A) Back squat deload: 7×3 @ 60-65%. Speed focus.
*Superset 4 out of the 7 sets with a 15-20 chin over bar hold.
B) 15 minute AMRAP:
Row 20 cals-10 squat snatches (75/55lb)-20 lateral hops over the bar
Rx-Plus
95/65lb
Metcon Class
A) 30 single arm db thrusters (15/arm)(50/35lb)
30 burpees
20 single arm db thrusters (10/arm)
20 burpees
10 single arm db thrusters (5/arm)
10 burpees
B) Annie: 50-40-30-20-10
double under-situp
*Scale double unders to 3x single unders. *11 minute time cap