CrossFit
STRENGTH:
Dead Lift: 20 minutes to establish 1RM.
Lift must be performed using proper technique and good form to count as 1RM. If athlete rounds back during lift or does not fully lock out at top, then lift is considered a failed attempt. Do not record failed attempts as 1RM. RECORD 1RM in WODHOPPER.

WOD:
4 rounds for time of,
7 Shoulder to OH (115/75)
12 Russian Twist (25/15) bumper plate
16 Goblet Lunges

On Ramp
SKILLS:
Med Ball Cleans
Kettle Bell Swings
V-ups

WOD:
For time: 8-7-6-5-4-3-2-1
Med Ball Cleans
Kettle Bell Swings
V-ups