CROSSFIT- 

Strength: Deadlift (5-3-3-2) @ 70%, 75%, 80%, 85% of 1RM

Metcon: For time…

15-12-9-6-3

Shoulder to Overhead @ 60% 1RM Push Press

Burpee Box Jumps (20/24)

 

ON-RAMP-

Skills: Row, Air Squats, Sit-ups, Push-ups

Metcon:

3 rounds of……

250 Row

21 Air Squats

15 Sit ups

9 Push ups