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.