Crossfit
A) Back squat: 4-5×5 @80%.
*Athletes should aim for 5 sets but can do 4 if limited by time or ability
B) 7 minute AMRAP:
7 db hang clean + push press -7 db burpee deadlifts (35/25lb)
Rx-Plus
50/35lb dbs
Metcon Class
A) Every 3 minutes for 4 rounds complete:
15 american kb swings (53/35lb)-10 box jump overs-12/10 calorie assault bike
Rest 5-10 minutes
B) For quality:
10-9-8-7-6-5-4-3-2-1
V-ups-double kb strict press-kipping pullup/ring row