CROSSFIT
Strength:
Back Squats (3-3-3) @ 75%, 85%, 90% of 1RM.
WOD: 17 minute Amrap of…
3 Curtis P’s (65/95)
9 Chest 2 Bar Pull ups,
9 Ring Dips.
Competitors (CRX) WOD: 17 minute Amrap of…
3 Curtis P’s (75/115)
3 Muscle Ups,
9 Handstand Push-ups.
* Curtis P: Clean + R leg lunge + L leg lunge + push press.
ON-RAMP
Skills:
Push Press, Ring Rows/Pull-ups, Ring Dips/Box Dips
Wod: 12 minute Amrap,
9 Push Press with Barbell
9 Ring Rows/Pull-ups
9 Ring Dips