CROSSFIT 

Strength:

Push Press (5-3-1) @ 75%, 85%, 95% of 1RM.

WOD: For time….

50 Wall Balls (14/20)

40 KB Swings (35/53)

30 Box Jumps (20/24)

20 Barbell Sumo High Pulls (45/75)

10 Lateral OTB Burpee’s

20 Barbell Sumo High Pulls (45/75)

30 Box Jumps (20/24)

40 KB Swings (35/53)

50 Wall Balls (14/20)

 

ON-RAMP

Skills:

Wall Balls, KB Swings, Box Jumps.

WOD:12 minute Amrap of….

20 Wall Balls

15 KB Swings

10 Box Jumps