CROSSFIT
Strength:
Back Squat (5-5-5) @ 75%, 80%, 85% of 1 RM.
Metcon:
30-20-10
Box jumps (20/24),
Shoulder to Overhead (65/95),
Toes to Bar.
ON-RAMP
Skills: Row, Push press, box jumps, toes to bar/knee tucks.
21-15-9
Box jumps/Step-ups
Push Press,
Toes to Bar/Knee tucks.
MASTERS
500 meter row for time.
Adequate rest.
Then;
21-15-9
Box jumps/Step-ups,
Push Press/push-ups,
Sit-ups.