CROSSFIT –

Strength: Push/Split Jerk (3-3-3-2) @ 65%, 70%, 75%, 80% of 1RM.

Metcon: For total cal/reps….

3x ME Calorie Row in 40 sec. with 20 sec. rest b/t,

3x ME Ring Rows in 40 sec. with 20 sec. rest b/t,

3x ME Front Squats @ 50% 1RM in 40 sec. with 20 sec. rest b/t,

3x ME Leg Levers (6” to 24”) in 40 sec. with 20 sec. rest b/t.

 

ON-RAMP  – 

Skills: Dead Lift, Wall Balls, Ring Rows

Metcon:    

8 Minute Amrap of……..

5 Dead lifts

9 Wall Balls

12 Ring Rows