CROSSFIT
Strength:
Deadlift (5-3-1)
@ 75%, 85%, 95% of 1RM
WOD:
For time…
15-12-9-6-3
Front Squats (65/95)
Push-ups
Knees 2 Elbows
ON-RAMP
Skills:
Row
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paraletts)
WOD:
For time…
500 m Row
15-12-9
Air Squats
Pull-ups/Ring Rows
Dips (Ring/Paralettes)