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.