CROSSFIT

Strenght:

Back Squats (3-3-3)

@75%, 85%, 90%

Metcon:

6min AMRAP

12 KB Snatches (35/53),

18 Situps.

*rest 2 minutes then,

3min AMRAP of…

6 Ring Dips,

9 Front Squats (75/115).

*rest 1minute then,

1min AMRAP

Push Press (75/115).

ON-RAMP/MASTERS

Skills:

Push Press. Slam Balls, KB Swings

Metcon:

10 minute Amrap of…

10 Slam Balls,

10 KB Swings,

10 Push Press,