Partner sprints on the rower are my favorite...
CrossFit:
A.
Back Squat 3 x 4 @ 85%
B.
3RFT @65/95#
10 Hang Cleans
10 S2OH
10 FS
* 5 Lateral bar jump burpees for dropping the bar for any rep during any round
Fitness:
A.
Back Squat 3 x 4 @ 85%
B.
3 RFT
10 KBS 40/60#
10 HLR
10 Burpee Box Jumps 16/20"
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