Crossfit
A) 16 minutes to find a heavy snatch + overhead squat
B) 7 minute AMRAP:
8 power snatch (75/55lb)-10 wallballs
C) Accessory work coaches choice
Metcon Class
A) 3 rounds for time of
40 double unders-30 air squats-20 burpee box jumps-run 400m
B) For quality:
4 rounds of
10 db bench press + 20 hollow rocks + 20-30 second GHD arch hold