CrossFit

Strength:

EMOM for 7 minutes:

4 Deadlifts  @ 60% 1RM + 4 OTB Burpees.

Metcon:

Tabata: Calorie Row,

2 minutes rest,

Tabata: (Alt.) Jumping Lunges/KB Sumo High Pulls (35/53),

2 minute rest,

Tabata: (Alt.) Mountain Climbers/Wall Balls (14/20).

ON-RAMP

Same as CrossFit

MASTERS

Review/Mobility

 Metcon:

 Ladder of 1,2,3,4,5,6,7,8,9,10

Walking lunges

Calorie Row

Sumo Deadlift Hi-pulls (26/35)