Crossfit
A) Every 30 seconds for 8 minutes: 1 snatch @ 70% 1RM
B) 50 toes to bar
40 db box step ups (35/25lb) (20/18″box)
30 ring dips
20 db burpee deadlifts
10 wallwalks
Rx-Plus
50/35lb db
Metcon Class
A) 10 rounds of
30 double unders-20 air squats-10 db push press (35+/25lb+)- 5 box jump overs
Rest 1 minute after each round
B) 3 rounds for quality:
10 single leg dls/side-10 strict pushups-30 second plank hold