Crossfit
A) 1 power clean + split jerk every 45 seconds for 10 rounds @ 70%+ 1 RM
If possible go a little heavier than last time we did this
B) 1000m row for time
Rest 3 minutes
30 thrusters for time (135/95lb)or (115/75lb)
Rest 3 minutes
50/40 calorie bike for time
*20 minute cap
Rx-Plus
155/105lb
Metcon Class
3 rounds for time:
Run 800m
25 burpees to a 6′” target
25 kb goblet cleans (53/35lb)