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