CROSSFIT 

Strength: Back Squat: 15 minutes to find your 1RM

Then:

17 minute Amrap of:

3x Touch & Go Complex of:

….. 2 deadlifts + 1 Squat Clean + 1 Split Jerk (95/135) CRX (115/155)

15 Wall Balls (14/20) CRX (20/25)

30 Double Unders (72 Singles)

*For“touch & go” return weight to ground without dropping

 

ON-RAMP

Skills: Deadlift, Wall Balls, Row

5 Rounds of,

6 Deadlifts

12 Wall Balls

250 Meter Row