Crossfit
A) 2k row warmup
B) 3 rounds of 30 wallballs-400m run-30 American kb swings (53/35lb)
Rest 3 minutes after each round
Rx-Plus
70/53lb kb
Metcon Class
8x 2 min on 1 min off alternating between A and B.
A) 5 db GTOH + 5 burpee box jump + 15 air squats
B) 10 db lunges +30 double unders