CROSSFIT

Strength:

Back Squat (5×5) @ 75% of 1RM.

Metcon:

For total reps….

3 rounds then rotate of,

45 seconds work then 15 seconds rest.

Row for calories,

Barbell Sumo high pulls (45/75)

Push press (45/75),

75 seconds rest b/t movements.

 

ON-RAMP/MASTERS

Skills:

Jump Rope, Shoulder Taps, Hang Cleans.

Metcon:

3 rounds then rotate of,

45 seconds work then 15 seconds rest.

Jump Rope,

Shoulder Taps,

Hang Cleans.

75 seconds rest b/t movements.