CROSSFIT 

Strength: 15 to 20 minutes to find 1RM Shoulder Press.

Metcon:

3 rounds for total rep of,

1 minute ME box jumps (20/24),

1 minute ME power cleans (65/95),

1 minute ME wall balls (14/20),

1 minute ME knees to elbows,

1 minute ME push press (65/95),

1 minute of rest.

* Use fight gone bad program.

On-Ramp

Skills: Box Jumps, Hang Cleans, Wall balls, Sit-ups.

3 Rounds of…

1 min. ME Box Jumps,

1 min. ME Hang Cleans,

1 min. ME Wall Balls,

1 min. ME Sit ups,

2 minute rest.

Masters:

3 Rounds for time..

1 min. ME Jump Rope,

1 min. ME Hang Clean,

1 min. ME Wall Balls,

1 min. ME Sit-ups,

2 minutes rest.