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