CROSSFIT 

Strength:

Deadlift (5-5-5) @ 60% of 1RM

Metcon:

3 Rounds for time…

6 Complex: 1 Power Snatch + 2 OHS  (65/95),

12 Pull –ups.

On-Ramp:

Skills:

Snatch

Air Squats

Pull-ups

Metcon:  

3 Rounds for time:

6 hang-power snatch,

10 Pull-up/Ring Rows,

15 Squats.

Master:

4 Rounds:

6 Hang Cleans,

10 Ring Rows

15 Air Sqauts.