CROSSFIT
Strength:
Shoulder Press (5-3-1) @ 75, 85, 95% of 1 RM.
Metcon:
3 rounds for time…
12 Deadlifts (95/135),
21 Burpee Box Jumps (20/24).
ON-RAMP
Skills:
Deadlift, Burpee, Sit-Ups
Metcon:
10 AMRAP
5 Deadlifts
8 Burpees
10 Sit-ups
CROSSFIT
Strength:
Shoulder Press (5-3-1) @ 75, 85, 95% of 1 RM.
Metcon:
3 rounds for time…
12 Deadlifts (95/135),
21 Burpee Box Jumps (20/24).
ON-RAMP
Skills:
Deadlift, Burpee, Sit-Ups
Metcon:
10 AMRAP
5 Deadlifts
8 Burpees
10 Sit-ups