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,