CROSSFIT
Strength: Shoulder Press (3-3-2-2) @ 70%, 75%, 80%, 85% of 1RM.
Metcon:
3 minute Amrap…
8 Front Rack Lunges (65/95) CRX (75/115),
12 Ring Push-ups.
2 minute rest,
3 minute Amrap…
8 Push Press (65/95) CRX (75/115),
12 False Grip Ring Rows.
2 minute rest,
3 minute Amrap,
8 Power Snatch (65/95) CRX (75/115),
12 Wall Balls (14/20)
ON-RAMP
Skills: Push Jerk, Slam Balls, V-ups.
10 minute Amrap of…
8 Push Jerks,
12 V-ups,
20 Slam Balls.