CrossFit

STRENGTH:
15 minutes to find 1RM Shoulder Press
WOD:
“Fight Gone Bad format”
3 rounds of,
Kettle Bell Swings (53/35)
Slam Balls
Push Press (75/45)
Calorie Row
Barbell Lunges (75/45)

On-Ramp
SKILLS:
Front Squats
Burpee’s
Kettle Bell High Pulls

WOD:
3 Rounds for time of,
8 Front Squats
12 Burpee’s
15 KB Sumo High Pulls