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.