CROSSFIT 

Strength:

EMOM for 7 minutes:

1 Snatch + 1 Hang Snatch @ 75% of 1RM.

Metcon:

17 min AMRAP of…

17 Push Press (65/95),

17  Toes to Bar,

17 Over the bar Burpee’s.

ON-RAMP

 Review: 10-15 minutes.

Metcon:

7 min AMRAP of…

7 Push Press,

7 Knee Tucks from rig,

7 Over the bar Burpees.

 

MASTERS WOD

Review: 10-15 minutes.

Metcon:

1 min Push Press,

2 minute rest,

1 min Slam Balls,

2 minute rest,

1 min Ring Rows.

3 minute rest,

Then, for time…

Complete total reps done in pervious WOD.