CrossFit
Strength:
Back Squat (3-3-3) @ 80%, 85%, 90% of 1RM.
Metcon:
3 rounds for time…
6 Handstand Push-ups,
12 Power Cleans (65/95),
400 meter Run.
On-Ramp
Skills: Push-ups, Hang Power Cleans, Rowing.
3 rounds of…
8 push-ups,
12 Hang Power Cleans,
500 meter row.
Masters
Review/Mobility
Metcon:
4 Rounds
10 Burpess
15 Box Jumps/Step ups
20 Wall Balls