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)