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.