CrossFit

Strength:

Push Press (5-5-5) @ 75%, 80%, 85% of 1RM.

Metcon:

12 minute Amrap…

5 Power Snatch (65/95),

7 Ring Dips,

9 Burpee Box Jumps.

ON-RAMP

Skills: Hang Power Snatch, Box Jumps, Slam Balls.

10 minute Amrap of…

5  hang power snatch,

10 box Jumps,

15  Slam Balls.

MASTERS

Review/Mobility

Metcon:

Buy in 200m Farmers Carry (26/35)

Then…

10 min AMRAP

10 Knee Raises

5 Push Up

10 Hang Cleans