CROSSFIT

Strength:

Find 1RM Push Press

Metcon:

12 minute Amrap…

7 Deadlifts (95/135),

14 Pull-ups,

21 Squats.

ON-RAMP

Skills: Deadlift, Ring Rows, Squats.

12 minute Amrap…

7 deadlifts (light weight)

14 pull-ups/ring rows,

21 squats.

MASTERS

10 to 15 minutes of mobility work.

Then,

12 minute Amrap of…

8 KB Swings,

10 Ring Rows,

12 Squats.