CROSSFIT
Strength: Hang Snatch (3-2-2-1) @ 70%, 75%, 80%, 85% of 1RM,
Metcon:
40 Burpees,
Then 3 Rounds of…
15 Pull-ups,
12 Box Jumps,
9 Deadlifts (135/95) CRX (155/115)
ON-RAMP
Skills: Deadlifts, Wall Balls, Ring Rows.
4 Rounds for time…
8 Deadlifts,
10 Ring Rows,
12 Wall Balls.