CrossFit

A: Back Squat

4 x 8; Every 3:00

*20m UB Heavy Deadball carry at belly between each set

B: 16:00 Cap

40 Steps plate overhead walking lunge 20/15kg
40 Wallballs
30 Steps plate overhead walking lunge 20/15kg
30/25 Cal Row
20 Steps plate overhead walking lunge 20/15kg
20/15 Cal Assault
10 Steps plate overhead walking lunge 20/15kg
10 Burpees C2B Pull-ups

RX+ Change C2B to 10 Bar Muscle-ups

CrossFit Teens

A: Clean and Jerk + Hang Cleans and Jerk

Build a heavy complex in 10:00

B: 15:00 Cap

Buy in
100 Double Unders
then

15-12-9-6-3 reps for time of:
Alt Dumbbell Hang Clean and Jerk 15/10kg
Strict Pull-ups

Buy out
100 Double Unders

*Can use band

C: Russian Twist

4 x 30 seconds Max Russian Twist

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