CROSSFIT
Strength:
Back Squat (5-3-1) @ 75%, 85%, 95% of 1RM.
Metcon:
4 rounds for time:
10 Touch & Go Clean & Jerks (65/95),
20 Toes 2 Bar.
*Bar must be returned to ground on each touch & go rep.
On-Ramp
Skills: Hang Clean, Push Press, V-ups.
Then,
4 Rounds for time…
10 Hang Clean & Press,
15 V-ups.
Masters
3 Rounds for time
10 Hang Clean & Press
15 Knee Raises (from Rig )