CROSSFIT

Strength:

Deadlift (5-5-5) @ 70%, 75%, 80% of 1RM.

Metcon:

5 Rounds of…

30 double-unders,

15 Thrusters (65/95),

15 Pull-ups.

On-Ramp/Masters

Skills: Row, Push press, KB Swings.

Metcon:

3 Rounds of…

20 Calorie row,

12 KB Swings,

8   Push Press.