CROSSFIT 

Strength:

Find your 1RM Push Press

WOD:

“Death by Thrusters”
Ascending Thruster Ladder (65/95),   CRX: (75/115)
1st minute 1 thruster
2nd minute 2 thrusters
3rd minute 3 thrusters
Keep ascending in reps until you can’t complete required reps in the minute.

One minute rest

Then…
EMOM 6 Burpee’s until the last person fails on the thruster ladder. CRX: 8 Burpee’s

ON-RAMP

Skills:

Front Squats
Burpees
Sumo Hi-Pulls (Barbell)

WOD:

3 Rounds for time..
8 Front Squats
12 Burpees
15 Sumo Hi-pulls (Barbell)