CROSSFIT
Strength: Back Squat (5-5-5) @ 75%, 80%, 85% of 1RM
WOD:
“Chelsea”
EMOM for 30 minutes:
5 Pull-ups,
10 Push-ups,
15 Squats.
*Once athlete is unable to complete all movements in a round,
then perform 6 burpee’s EMOM for the remaining minutes.
*Score is the successful minutes completed + number of reps of final round.
ON-RAMP
Skills: Pull-ups/Ring Rows, Push-ups, Air Squats
Wod:
EMOM for 15 minutes,
6 Ring Rows,
8 Push-ups,
12 Air Squats.