CROSSFIT 

Strength: Back Squat (3-3-3-2) @ 70%, 75%, 80%, 85% of 1RM.

 

Metcon:

15 minute Amrap of……

30 Double Unders,

20 KB Swings (35/53) CRX (53/75),

10 HSPU’s. 

 

ON-RAMP

Skills: Row, Hang Snatch, Burpees, Box Jumps.

3 Rounds of,

250 meter Row,

5 Hang Snatch,

10 Burpees,

12 Box Jumps