CROSSFIT
Strength:
Front Squat (5-3-1) @ 75%, 85%, 95% of 1RM.
Metcon:
Buy-in: 5 Muscle ups or 15 C2B pull ups,
Then,
21-15-9
Box Jumps (20/24),
Hang Snatch (55/75),
Target Burpee’s.
*Set target 6 inches above reach with arms fully extended in standing position
ON-RAMP
Push Press, KB swings, Slam Balls.
Metcon:
10 minute Amrap of…
10 Slam Balls,
10 KB Swings,
10 push press,