CROSSFIT

Strength:

Find 1RM Front Squat.

Metcon:

3 Rounds for time…

8 Shoulder to Overhead (65/95),

12 OTB Burpee’s,

15 Box Jumps (20/24).

On-Ramp/Masters

Skills: Hang Snatch, OTB Burpee’s, Goblet Lunges.

Metcon: 

3 Rounds of…

6 Hang Snatch,

8 OTB Burpee’s

12 Goblet lunges.