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)