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.