CROSSFIT
Strength:
Eccentric Pull-ups (3×5) 6 second count from top to bottom of pull-up.
Eccentric Ring Dips (3×5) 6 second count from top to bottom of Dip.
Metcon:
15 minute Amrap of …
3 Muscle Ups or 9 Chest-to-bar Pull-ups,
6 Complex: Power clean + R leg lunge + L leg lunge (65/95),
12 Sit-ups.
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.