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.