CROSSFIT 

Strength:

30 minutes to find 1RM Snatch, no more than 3 attempts at Max Weight.

Metcon:
10 minute AMRAP of,
5 strict pull ups,
7 wall balls (14/20),
9 weighted burpee’s (25/45).

ON-RAMP

Skills:

Air Squats, Pull-Ups, Ring Rows, Push-ups

METCON:

For time…

500 meter row,

then, 3 rounds of …

20 Air Squats,

10 pull-ups/Ring Rows,

10 Push-ups.