CROSSFIT

Strength:

3×8 Strict Dead Hang Pull-ups.
*If unable to perform strict pull ups, complete 3×5 eccentric pull ups with a four second count from top to bottom.

METCON: 

12 minute AMRAP…

20 Goblet Lunges (35/53),

12 TTB,8 Deadlifts (95/135).

12 TTB,8 Deadlifts (95/135).

ON-RAMP

SKILLS: 

Parrallette Pass Throughs, Hang Snatch, Box Jumps.

METCON: 

4 Rounds for time…

4 Parrallette Pass Throughs,

6 Hang Snatch,

12 Box Jumps.