CROSSFIT

Strength:

Deadlift (5-3-1) @ 75%, 85%, 95% of 1RM.

Metcon:

12 minute Amrap of,

10 Pistol Squats,

8 Strict dead hang pull-ups,

6 Touch & Go Power Snatch (65/95)

* Touch and go means do not drop bar and try to string as many as possible.

ON-RAMP/MASTERS

Skills: Deadlift, Wall Balls, KB Swings.

Metcon: 

10 Minute Amrap of……..

5 Deadlift,

8 Burpee’s,

10 Sit-ups.