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