CROSSFIT

Strength: 

Front Squat (3-3-3) @ 75%, 85%, 90% of 1RM.

Metcon: * Each movement is to be completed unbroken. Bar must not return to ground until reps are completed. Five burpee penalty if bar touches ground before movement is completed.

For time…

Buy-in: 50 calorie row,

no rest,

30 front squats (45/65),

1 minute rest,

30 hang cleans (45/65),

1 minute rest,

30 front rack lunges (45/65),

1 minute rest,

30 push press (45/65),

1 minute rest,

30 back squats (45/65),

no rest,

Cash-out: 50 double-unders.

ON-RAMP/MASTERS

Skills:

Deadlift, Burpees, Sit-ups

10 Minute Amrap of……..

5 Deadlift,

8 Burpee’s,

10 Sit-ups.