CrossFit

Strength:

Back Squat (3-3-3) @ 80%, 85%, 90% of 1RM.

Metcon:

3 rounds for time…

6 Handstand Push-ups,

12 Power Cleans (65/95),

400 meter Run.

On-Ramp

Skills: Push-ups, Hang Power Cleans, Rowing.

3 rounds of…

8 push-ups,

12 Hang Power Cleans,

500 meter row.

Masters

 Review/Mobility

Metcon:

4 Rounds

10 Burpess

15 Box Jumps/Step ups

20 Wall Balls