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.