CROSSFIT

Strength:

Deadlift (3-3-3) @ 75%, 80%, 85% of 1RM.

Metcon:

3 Rounds (rotation) for total reps…..

1 minute ME box jumps (20/24),

1 minute ME wall balls (14/20),

1 minute ME Parallette Shoot-throughs,

1 minute rest.

Parallette Shoot Throughs

* Parallette Shoot-through: parallette Push-up, pass-through, parallette dip.

ON-RAMP/MASTERS

Skills:

Hang Snatch, Toes 2 Bar,  Jumping Squats

Metcon:

8min AMRAP

4 Hang Snatch

8 Toes 2 Bar

12 Jumping Squats