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.